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.
- 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.
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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 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.
| 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% |
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:
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
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
0.088 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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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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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
26%
Minerals Daily Need Coverage Score
15%
32%
Comparison summary
Which food is lower in Cholesterol?
Prunes is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Prunes is lower in Sugar (difference - 7.29g)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 0.581g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is cheaper?
Fortune cookie is cheaper (difference - $2)