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Fortune cookie vs. Dates — In-Depth Nutrition Comparison

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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 covers your daily need of 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.

Cookies, fortune and Dates, deglet noor types were used in this article.

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Fortune cookie vs Dates  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.
Contains more Iron +41.2%
Contains more Calcium +225%
Contains more Magnesium +514.3%
Contains more Phosphorus +77.1%
Contains more Potassium +1500%
Contains less Sodium -93.5%
Contains more Zinc +70.6%
Contains more Copper +243.3%
Contains more Manganese +37.9%
Equal in Selenium - 3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 54% 5% 15% 4% 5% 5% 20% 25% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Iron +41.2%
Contains more Calcium +225%
Contains more Magnesium +514.3%
Contains more Phosphorus +77.1%
Contains more Potassium +1500%
Contains less Sodium -93.5%
Contains more Zinc +70.6%
Contains more Copper +243.3%
Contains more Manganese +37.9%
Equal in Selenium - 3

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 B1 +250%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +44.4%
Contains more Folate +247.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +233.3%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +98.3%
Contains more Vitamin B6 +1169.2%
Contains more Vitamin K +145.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 46% 30% 35% 18% 3% 50% 2% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +44.4%
Contains more Folate +247.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +233.3%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +98.3%
Contains more Vitamin B6 +1169.2%
Contains more Vitamin K +145.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +71.4%
Contains more Fats +592.3%
Contains more Carbs +12%
Contains more Water +156.6%
Contains more Other +45.5%
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +71.4%
Contains more Fats +592.3%
Contains more Carbs +12%
Contains more Water +156.6%
Contains more Other +45.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3636.1%
Contains more Polyunsaturated fat +2352.6%
Contains less Saturated Fat -95.2%
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +3636.1%
Contains more Polyunsaturated fat +2352.6%
Contains less Saturated 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.
Fortune cookie Dates
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fortune cookie Dates Opinion
Net carbs 82.4g 67.03g Fortune cookie
Protein 4.2g 2.45g Fortune cookie
Fats 2.7g 0.39g Fortune cookie
Carbs 84g 75.03g Fortune cookie
Calories 378kcal 282kcal Fortune cookie
Fructose 19.56g Dates
Sugar 45.42g 63.35g Fortune cookie
Fiber 1.6g 8g Dates
Calcium 12mg 39mg Dates
Iron 1.44mg 1.02mg Fortune cookie
Magnesium 7mg 43mg Dates
Phosphorus 35mg 62mg Dates
Potassium 41mg 656mg Dates
Sodium 31mg 2mg Dates
Zinc 0.17mg 0.29mg Dates
Copper 0.06mg 0.206mg Dates
Manganese 0.19mg 0.262mg Dates
Selenium 2.9µg 3µg Dates
Vitamin A 3IU 10IU Dates
Vitamin A RAE 1µg 0µg Fortune cookie
Vitamin E 0.03mg 0.05mg Dates
Vitamin C 0mg 0.4mg Dates
Vitamin B1 0.182mg 0.052mg Fortune cookie
Vitamin B2 0.13mg 0.066mg Fortune cookie
Vitamin B3 1.84mg 1.274mg Fortune cookie
Vitamin B5 0.297mg 0.589mg Dates
Vitamin B6 0.013mg 0.165mg Dates
Folate 66µg 19µg Fortune cookie
Vitamin B12 0.01µg 0µg Fortune cookie
Vitamin K 1.1µg 2.7µg Dates
Tryptophan 0.061mg 0.012mg Fortune cookie
Threonine 0.123mg 0.043mg Fortune cookie
Isoleucine 0.165mg 0.049mg Fortune cookie
Leucine 0.295mg 0.084mg Fortune cookie
Lysine 0.157mg 0.066mg Fortune cookie
Methionine 0.076mg 0.022mg Fortune cookie
Phenylalanine 0.203mg 0.05mg Fortune cookie
Valine 0.192mg 0.071mg Fortune cookie
Histidine 0.088mg 0.032mg Fortune cookie
Cholesterol 2mg 0mg Dates
Saturated Fat 0.669g 0.032g Dates
Omega-3 - DHA 0.001g 0g Fortune cookie
Monounsaturated Fat 1.345g 0.036g Fortune cookie
Polyunsaturated fat 0.466g 0.019g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Fortune cookie
12%
Dates
Minerals Daily Need Coverage Score
15%
Fortune cookie
29%
Dates

Comparison summary

Which food is lower in Sugar?
Fortune cookie
Fortune cookie is lower in Sugar (difference - 17.93g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.637g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Dates
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.

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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.