Fortune cookie vs. Dates — In-Depth Nutrition Comparison
Compare
How are fortune cookie and dates different?
- Fortune cookie is richer in folate, vitamin B1, and iron, while dates are higher in fiber, potassium, copper, vitamin B6, magnesium, and vitamin B5.
- Dates cover your daily need for fiber, 26% more than fortune cookie.
- Fortune cookie contains 4 times more vitamin B1 than dates. Fortune cookie contains 0.182mg of vitamin B1, while dates contain 0.052mg.
- Fortune cookie has a higher glycemic index (77) than dates (42).
Cookies, fortune and Dates, deglet noor types were used in this article.
Infographic
Infographic link
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.
| Contains more IronIron | +41.2% |
| Contains more MagnesiumMagnesium | +514.3% |
| Contains more CalciumCalcium | +225% |
| Contains more PotassiumPotassium | +1500% |
| Contains more CopperCopper | +243.3% |
| Contains more ZincZinc | +70.6% |
| Contains more PhosphorusPhosphorus | +77.1% |
| Contains less SodiumSodium | -93.5% |
| Contains more ManganeseManganese | +37.9% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +250% |
| Contains more Vitamin B2Vitamin B2 | +97% |
| Contains more Vitamin B3Vitamin B3 | +44.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +247.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +66.7% |
| Contains more Vitamin B5Vitamin B5 | +98.3% |
| Contains more Vitamin B6Vitamin B6 | +1169.2% |
| Contains more Vitamin KVitamin K | +145.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +71.4% |
| Contains more FatsFats | +592.3% |
| Contains more CarbsCarbs | +12% |
| Contains more WaterWater | +156.6% |
| Contains more OtherOther | +45.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +3636.1% |
| Contains more Poly. FatPolyunsaturated fat | +2352.6% |
| Contains less Sat. FatSaturated fat | -95.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 1.6g | 8g | 26% |
| Fructose | 19.56g | 24% | |
| Potassium | 41mg | 656mg | 18% |
| Copper | 0.06mg | 0.206mg | 16% |
| Folate | 66µg | 19µg | 12% |
| Vitamin B6 | 0.013mg | 0.165mg | 12% |
| Vitamin B1 | 0.182mg | 0.052mg | 11% |
| Magnesium | 7mg | 43mg | 9% |
| Vitamin B5 | 0.297mg | 0.589mg | 6% |
| Calories | 378kcal | 282kcal | 5% |
| Vitamin B2 | 0.13mg | 0.066mg | 5% |
| Iron | 1.44mg | 1.02mg | 5% |
| Phosphorus | 35mg | 62mg | 4% |
| Vitamin B3 | 1.84mg | 1.274mg | 4% |
| Fats | 2.7g | 0.39g | 4% |
| Protein | 4.2g | 2.45g | 4% |
| Monounsaturated fat | 1.345g | 0.036g | 3% |
| Saturated fat | 0.669g | 0.032g | 3% |
| Carbs | 84g | 75.03g | 3% |
| Manganese | 0.19mg | 0.262mg | 3% |
| Calcium | 12mg | 39mg | 3% |
| Polyunsaturated fat | 0.466g | 0.019g | 3% |
| Cholesterol | 2mg | 0mg | 1% |
| Sodium | 31mg | 2mg | 1% |
| Zinc | 0.17mg | 0.29mg | 1% |
| Vitamin K | 1.1µg | 2.7µg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 82.4g | 67.03g | N/A |
| Sugar | 45.42g | 63.35g | N/A |
| Vitamin E | 0.03mg | 0.05mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Selenium | 2.9µg | 3µg | 0% |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Choline | 6mg | 6.3mg | 0% |
| Tryptophan | 0.061mg | 0.012mg | 0% |
| Threonine | 0.123mg | 0.043mg | 0% |
| Isoleucine | 0.165mg | 0.049mg | 0% |
| Leucine | 0.295mg | 0.084mg | 0% |
| Lysine | 0.157mg | 0.066mg | 0% |
| Methionine | 0.076mg | 0.022mg | 0% |
| Phenylalanine | 0.203mg | 0.05mg | 0% |
| Valine | 0.192mg | 0.071mg | 0% |
| Histidine | 0.088mg | 0.032mg | 0% |
| Omega-3 - DHA | 0.001g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
15%
12%
Minerals Daily Need Coverage Score
15%
29%
Comparison summary
Which food is lower in Sugar?
Fortune cookie is lower in Sugar (difference - 17.93g)
Which food is cheaper?
Fortune cookie is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.637g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.