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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 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.

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% 0.18% 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% 47% 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 +25933.3%
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

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%

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 Prunes
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Fortune cookie Prunes Opinion
Calories 378kcal 240kcal Fortune cookie
Protein 4.2g 2.18g Fortune cookie
Fats 2.7g 0.38g Fortune cookie
Vitamin C 0mg 0.6mg Prunes
Net carbs 82.4g 56.78g Fortune cookie
Carbs 84g 63.88g Fortune cookie
Cholesterol 2mg 0mg Prunes
Magnesium 7mg 41mg Prunes
Calcium 12mg 43mg Prunes
Potassium 41mg 732mg Prunes
Iron 1.44mg 0.93mg Fortune cookie
Sugar 45.42g 38.13g Prunes
Fiber 1.6g 7.1g Prunes
Copper 0.06mg 0.281mg Prunes
Zinc 0.17mg 0.44mg Prunes
Starch 5.11g Prunes
Phosphorus 35mg 69mg Prunes
Sodium 31mg 2mg Prunes
Vitamin A 3IU 781IU Prunes
Vitamin A 1µg 39µg Prunes
Vitamin E 0.03mg 0.43mg Prunes
Manganese 0.19mg 0.299mg Prunes
Selenium 2.9µg 0.3µg Fortune cookie
Vitamin B1 0.182mg 0.051mg Fortune cookie
Vitamin B2 0.13mg 0.186mg Prunes
Vitamin B3 1.84mg 1.882mg Prunes
Vitamin B5 0.297mg 0.422mg Prunes
Vitamin B6 0.013mg 0.205mg Prunes
Vitamin B12 0.01µg 0µg Fortune cookie
Vitamin K 1.1µg 59.5µg Prunes
Folate 66µg 4µg Fortune cookie
Choline 6mg 10.1mg Prunes
Saturated Fat 0.669g 0.088g Prunes
Monounsaturated Fat 1.345g 0.053g Fortune cookie
Polyunsaturated fat 0.466g 0.062g Fortune cookie
Tryptophan 0.061mg 0.025mg Fortune cookie
Threonine 0.123mg 0.049mg Fortune cookie
Isoleucine 0.165mg 0.041mg Fortune cookie
Leucine 0.295mg 0.066mg Fortune cookie
Lysine 0.157mg 0.05mg Fortune cookie
Methionine 0.076mg 0.016mg Fortune cookie
Phenylalanine 0.203mg 0.052mg Fortune cookie
Valine 0.192mg 0.056mg Fortune cookie
Histidine 0.088mg 0.027mg Fortune cookie
Fructose 12.45g Prunes
Omega-3 - DHA 0.001g 0g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Prunes
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
14%
Fortune cookie
29%
Prunes
Minerals Daily Need Coverage Score
15%
Fortune cookie
32%
Prunes

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 7.29g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.581g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2)

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.