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Dates vs. Fortune cookie — In-Depth Nutrition Comparison

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How are Dates and Fortune cookie different?

  • Dates are richer in Fiber, Potassium, Copper, Vitamin B6, Magnesium, and Vitamin B5, while Fortune cookie is higher in Folate, Vitamin B1, and Iron.
  • Dates covers your daily need of Fiber 26% more than Fortune cookie.
  • Dates contain 16 times more Potassium than Fortune cookie. Dates contain 656mg of Potassium, while Fortune cookie contains 41mg.

Dates, deglet noor and Cookies, fortune types were used in this article.

Infographic

Dates  vs Fortune cookie 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.
Contains more Calcium +225%
Contains more Magnesium +514.3%
Contains more Phosphorus +77.1%
Contains more Potassium +1500%
Contains less Sodium -93.5%
Contains more Zinc +70.6%
Contains more Copper +243.3%
Contains more Manganese +37.9%
Contains more Iron +41.2%
Equal in Selenium - 2.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 54% 5% 15% 4% 5% 5% 20% 25% 16%
Contains more Calcium +225%
Contains more Magnesium +514.3%
Contains more Phosphorus +77.1%
Contains more Potassium +1500%
Contains less Sodium -93.5%
Contains more Zinc +70.6%
Contains more Copper +243.3%
Contains more Manganese +37.9%
Contains more Iron +41.2%
Equal in Selenium - 2.9

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 A +233.3%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +98.3%
Contains more Vitamin B6 +1169.2%
Contains more Vitamin K +145.5%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +44.4%
Contains more Folate +247.4%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 46% 30% 35% 18% 3% 50% 2% 3%
Contains more Vitamin A +233.3%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +98.3%
Contains more Vitamin B6 +1169.2%
Contains more Vitamin K +145.5%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +44.4%
Contains more Folate +247.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +156.6%
Contains more Other +45.5%
Contains more Protein +71.4%
Contains more Fats +592.3%
Contains more Carbs +12%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more Water +156.6%
Contains more Other +45.5%
Contains more Protein +71.4%
Contains more Fats +592.3%
Contains more Carbs +12%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +3636.1%
Contains more Polyunsaturated fat +2352.6%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +3636.1%
Contains more Polyunsaturated fat +2352.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Fortune cookie
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Fortune cookie Opinion
Net carbs 67.03g 82.4g Fortune cookie
Protein 2.45g 4.2g Fortune cookie
Fats 0.39g 2.7g Fortune cookie
Carbs 75.03g 84g Fortune cookie
Calories 282kcal 378kcal Fortune cookie
Fructose 19.56g Dates
Sugar 63.35g 45.42g Fortune cookie
Fiber 8g 1.6g Dates
Calcium 39mg 12mg Dates
Iron 1.02mg 1.44mg Fortune cookie
Magnesium 43mg 7mg Dates
Phosphorus 62mg 35mg Dates
Potassium 656mg 41mg Dates
Sodium 2mg 31mg Dates
Zinc 0.29mg 0.17mg Dates
Copper 0.206mg 0.06mg Dates
Manganese 0.262mg 0.19mg Dates
Selenium 3µg 2.9µg Dates
Vitamin A 10IU 3IU Dates
Vitamin A RAE 0µg 1µg Fortune cookie
Vitamin E 0.05mg 0.03mg Dates
Vitamin C 0.4mg 0mg Dates
Vitamin B1 0.052mg 0.182mg Fortune cookie
Vitamin B2 0.066mg 0.13mg Fortune cookie
Vitamin B3 1.274mg 1.84mg Fortune cookie
Vitamin B5 0.589mg 0.297mg Dates
Vitamin B6 0.165mg 0.013mg Dates
Folate 19µg 66µg Fortune cookie
Vitamin B12 0µg 0.01µg Fortune cookie
Vitamin K 2.7µg 1.1µg Dates
Tryptophan 0.012mg 0.061mg Fortune cookie
Threonine 0.043mg 0.123mg Fortune cookie
Isoleucine 0.049mg 0.165mg Fortune cookie
Leucine 0.084mg 0.295mg Fortune cookie
Lysine 0.066mg 0.157mg Fortune cookie
Methionine 0.022mg 0.076mg Fortune cookie
Phenylalanine 0.05mg 0.203mg Fortune cookie
Valine 0.071mg 0.192mg Fortune cookie
Histidine 0.032mg 0.088mg Fortune cookie
Cholesterol 0mg 2mg Dates
Saturated Fat 0.032g 0.669g Dates
Omega-3 - DHA 0g 0.001g Fortune cookie
Monounsaturated Fat 0.036g 1.345g Fortune cookie
Polyunsaturated fat 0.019g 0.466g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Fortune cookie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Dates
15%
Fortune cookie
Minerals Daily Need Coverage Score
29%
Dates
15%
Fortune cookie

Comparison summary

Which food is lower in Sugar?
Fortune cookie
Fortune cookie is lower in Sugar (difference - 17.93g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.637g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.