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 vitamin A, potassium, copper, vitamin E, fiber, iron, vitamin B6, and magnesium.
- Dried fruit covers your daily need for vitamin A, 72% 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.
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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 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.
| 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% |
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:
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
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
0.017 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.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
15%
44%
Comparison summary
Which food is lower in Sugar?
Fortune cookie is lower in Sugar (difference - 8.02g)
Which food is cheaper?
Fortune cookie is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dried fruit is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Dried fruit contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 0.652g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins