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Chocolate chip cookie vs. Prunes — In-Depth Nutrition Comparison

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How are chocolate chip cookie and prunes different?

  • Chocolate chip cookie is higher in selenium, iron, manganese, copper, and vitamin B1; however, prunes are richer in potassium and vitamin B6.
  • Daily need coverage for saturated fat for chocolate chip cookie is 70% higher.
  • Prunes have a lower glycemic index (29) than chocolate chip cookie (50).

Cookies, chocolate chip, prepared from recipe, made with butter and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Chocolate chip cookie vs Prunes infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Prunes
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +34.1%
Contains more IronIron +166.7%
Contains more CopperCopper +37.4%
Contains more ZincZinc +113.6%
Contains more PhosphorusPhosphorus +44.9%
Contains more ManganeseManganese +121.7%
Contains more SeleniumSelenium +3633.3%
Contains more CalciumCalcium +13.2%
Contains more PotassiumPotassium +231.2%
Contains less SodiumSodium -99.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Prunes
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin AVitamin A +256.4%
Contains more Vitamin B1Vitamin B1 +260.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +725%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B3Vitamin B3 +37.9%
Contains more Vitamin B5Vitamin B5 +62.9%
Contains more Vitamin B6Vitamin B6 +144%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.186mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +161.5%
Contains more FatsFats +7373.7%
Contains more WaterWater +442.5%
Contains more OtherOther +32%
~equal in Carbs ~63.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +15449.1%
Contains more Poly. FatPolyunsaturated fat +7224.2%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate chip cookie Prunes
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Chocolate chip cookie Prunes DV% diff.
Saturated fat 14.071g 0.088g 64%
Vitamin K 59.5µg 50%
Fats 28.4g 0.38g 43%
Polyunsaturated fat 4.541g 0.062g 30%
Fiber 7.1g 28%
Cholesterol 70mg 0mg 23%
Monounsaturated fat 8.241g 0.053g 20%
Selenium 11.2µg 0.3µg 20%
Iron 2.48mg 0.93mg 19%
Fructose 12.45g 16%
Manganese 0.663mg 0.299mg 16%
Sodium 341mg 2mg 15%
Potassium 221mg 732mg 15%
Calories 488kcal 240kcal 12%
Copper 0.386mg 0.281mg 12%
Vitamin A 139µg 39µg 11%
Vitamin B1 0.184mg 0.051mg 11%
Vitamin B6 0.084mg 0.205mg 9%
Folate 33µg 4µg 7%
Protein 5.7g 2.18g 7%
Zinc 0.94mg 0.44mg 5%
Phosphorus 100mg 69mg 4%
Vitamin B5 0.259mg 0.422mg 3%
Vitamin B12 0.08µg 0µg 3%
Magnesium 55mg 41mg 3%
Vitamin B3 1.365mg 1.882mg 3%
Vitamin E 0.43mg 3%
Choline 10.1mg 2%
Starch 5.11g 2%
Carbs 58.2g 63.88g 2%
Calcium 38mg 43mg 1%
Vitamin B2 0.177mg 0.186mg 1%
Vitamin C 0.2mg 0.6mg 0%
Net carbs 58.2g 56.78g N/A
Sugar 38.13g N/A
Tryptophan 0.072mg 0.025mg 0%
Threonine 0.191mg 0.049mg 0%
Isoleucine 0.224mg 0.041mg 0%
Leucine 0.391mg 0.066mg 0%
Lysine 0.214mg 0.05mg 0%
Methionine 0.106mg 0.016mg 0%
Phenylalanine 0.27mg 0.052mg 0%
Valine 0.279mg 0.056mg 0%
Histidine 0.123mg 0.027mg 0%
Omega-3 - DHA 0.003g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate chip cookie Prunes
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Chocolate chip cookie
26%
Prunes
Minerals Daily Need Coverage Score
55%
Chocolate chip cookie
32%
Prunes

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 339mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 13.983g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 38.13g)
Which food is cheaper?
Chocolate chip cookie
Chocolate chip cookie is cheaper (difference - $2)
Which food is richer in minerals?
Chocolate chip cookie
Chocolate chip cookie is relatively richer in minerals

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.