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Fortune cookie vs. Dried fruit — In-Depth Nutrition Comparison

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Summary of differences between fortune cookie and dried fruit

  • Fortune cookie has more folate and vitamin B1, while dried fruit has more potassium, copper, vitamin E, fiber, vitamin A, iron, vitamin B6, and magnesium.
  • Dried fruit covers your daily need for potassium, 33% more than fortune cookie.
  • Fortune cookie contains 12 times more vitamin B1 than dried fruit. While fortune cookie contains 0.182mg of vitamin B1, dried fruit contains only 0.015mg.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of fortune cookie is 77.

These are the specific foods used in this comparison Cookies, fortune and Apricots, dried, sulfured, uncooked.

Infographic

Fortune cookie vs Dried fruit 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 5% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more SeleniumSelenium +31.8%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +2734.1%
Contains more IronIron +84.7%
Contains more CopperCopper +471.7%
Contains more ZincZinc +129.4%
Contains more PhosphorusPhosphorus +102.9%
Contains less SodiumSodium -67.7%
Contains more ManganeseManganese +23.7%

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% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +1113.3%
Contains more Vitamin B2Vitamin B2 +75.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +560%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17900%
Contains more Vitamin EVitamin E +14333.3%
Contains more Vitamin B3Vitamin B3 +40.7%
Contains more Vitamin B5Vitamin B5 +73.7%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more Vitamin KVitamin K +181.8%
Contains more CholineCholine +131.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +23.9%
Contains more FatsFats +429.4%
Contains more CarbsCarbs +34.1%
Contains more WaterWater +286.1%
Contains more OtherOther +133.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +1717.6%
Contains more Poly. FatPolyunsaturated fat +529.7%
Contains less Sat. FatSaturated fat -97.5%

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 Dried fruit
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Fortune cookie Dried fruit DV% diff.
Potassium 41mg 1162mg 33%
Copper 0.06mg 0.343mg 31%
Vitamin E 0.03mg 4.33mg 29%
Fiber 1.6g 7.3g 23%
Vitamin A 1µg 180µg 20%
Fructose 12.47g 16%
Iron 1.44mg 2.66mg 15%
Vitamin B1 0.182mg 0.015mg 14%
Folate 66µg 10µg 14%
Vitamin B6 0.013mg 0.143mg 10%
Calories 378kcal 241kcal 7%
Carbs 84g 62.64g 7%
Magnesium 7mg 32mg 6%
Phosphorus 35mg 71mg 5%
Vitamin B3 1.84mg 2.589mg 5%
Vitamin B2 0.13mg 0.074mg 4%
Calcium 12mg 55mg 4%
Vitamin B5 0.297mg 0.516mg 4%
Saturated fat 0.669g 0.017g 3%
Fats 2.7g 0.51g 3%
Polyunsaturated fat 0.466g 0.074g 3%
Monounsaturated fat 1.345g 0.074g 3%
Vitamin K 1.1µg 3.1µg 2%
Protein 4.2g 3.39g 2%
Manganese 0.19mg 0.235mg 2%
Zinc 0.17mg 0.39mg 2%
Cholesterol 2mg 0mg 1%
Sodium 31mg 10mg 1%
Vitamin C 0mg 1mg 1%
Choline 6mg 13.9mg 1%
Selenium 2.9µg 2.2µg 1%
Net carbs 82.4g 55.34g N/A
Sugar 45.42g 53.44g N/A
Starch 0.35g 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.061mg 0.016mg 0%
Threonine 0.123mg 0.073mg 0%
Isoleucine 0.165mg 0.063mg 0%
Leucine 0.295mg 0.105mg 0%
Lysine 0.157mg 0.083mg 0%
Methionine 0.076mg 0.015mg 0%
Phenylalanine 0.203mg 0.062mg 0%
Valine 0.192mg 0.078mg 0%
Histidine 0.088mg 0.047mg 0%
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Dried fruit
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
15%
Fortune cookie
24%
Dried fruit
Minerals Daily Need Coverage Score
15%
Fortune cookie
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Fortune cookie
Fortune cookie is lower in Sugar (difference - 8.02g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.652g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.