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Fortune cookie vs. Prunes — In-Depth Nutrition Comparison

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Important differences between fortune cookie and prunes

  • Fortune cookie has more folate, vitamin B1, and iron; however, prunes are richer in vitamin K, copper, fiber, potassium, vitamin A, vitamin B6, and magnesium.
  • Prunes' daily need coverage for vitamin K is 49% more.
  • Fortune cookie contains 17 times more folate than prunes. Fortune cookie contains 66µg of folate, while prunes contain 4µg.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of prunes is 29.

The food varieties used in the comparison are Cookies, fortune and Plums, dried (prunes), uncooked.

Infographic

Fortune 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 5% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Prunes
8
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 IronIron +54.8%
Contains more SeleniumSelenium +866.7%
Contains more MagnesiumMagnesium +485.7%
Contains more CalciumCalcium +258.3%
Contains more PotassiumPotassium +1685.4%
Contains more CopperCopper +368.3%
Contains more ZincZinc +158.8%
Contains more PhosphorusPhosphorus +97.1%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +57.4%

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% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Prunes
8
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 B1Vitamin B1 +256.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1550%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin EVitamin E +1333.3%
Contains more Vitamin B2Vitamin B2 +43.1%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +1476.9%
Contains more Vitamin KVitamin K +5309.1%
Contains more CholineCholine +68.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.882mg

All nutrients comparison - raw data values

Nutrient Fortune cookie Prunes DV% diff.
Vitamin K 1.1µg 59.5µg 49%
Copper 0.06mg 0.281mg 25%
Fiber 1.6g 7.1g 22%
Potassium 41mg 732mg 20%
Fructose 12.45g 16%
Folate 66µg 4µg 16%
Vitamin B6 0.013mg 0.205mg 15%
Vitamin B1 0.182mg 0.051mg 11%
Magnesium 7mg 41mg 8%
Calories 378kcal 240kcal 7%
Carbs 84g 63.88g 7%
Iron 1.44mg 0.93mg 6%
Manganese 0.19mg 0.299mg 5%
Selenium 2.9µg 0.3µg 5%
Phosphorus 35mg 69mg 5%
Vitamin B2 0.13mg 0.186mg 4%
Fats 2.7g 0.38g 4%
Protein 4.2g 2.18g 4%
Vitamin A 1µg 39µg 4%
Vitamin E 0.03mg 0.43mg 3%
Vitamin B5 0.297mg 0.422mg 3%
Calcium 12mg 43mg 3%
Saturated fat 0.669g 0.088g 3%
Monounsaturated fat 1.345g 0.053g 3%
Polyunsaturated fat 0.466g 0.062g 3%
Starch 5.11g 2%
Zinc 0.17mg 0.44mg 2%
Sodium 31mg 2mg 1%
Cholesterol 2mg 0mg 1%
Vitamin C 0mg 0.6mg 1%
Choline 6mg 10.1mg 1%
Net carbs 82.4g 56.78g N/A
Sugar 45.42g 38.13g N/A
Vitamin B3 1.84mg 1.882mg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.061mg 0.025mg 0%
Threonine 0.123mg 0.049mg 0%
Isoleucine 0.165mg 0.041mg 0%
Leucine 0.295mg 0.066mg 0%
Lysine 0.157mg 0.05mg 0%
Methionine 0.076mg 0.016mg 0%
Phenylalanine 0.203mg 0.052mg 0%
Valine 0.192mg 0.056mg 0%
Histidine 0.088mg 0.027mg 0%
Omega-3 - DHA 0.001g 0g N/A

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
Prunes
2
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 +92.7%
Contains more FatsFats +610.5%
Contains more CarbsCarbs +31.5%
Contains more WaterWater +286.5%
Contains more OtherOther +140%

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
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 +2437.7%
Contains more Poly. FatPolyunsaturated fat +651.6%
Contains less Sat. FatSaturated fat -86.8%

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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. 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.