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 cover your daily need for 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.
- Fortune cookie has a higher glycemic index (77) than dates (42).
Dates, deglet noor and Cookies, fortune types were used in this article.
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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 MagnesiumMagnesium | +514.3% |
| Contains more CalciumCalcium | +225% |
| Contains more PotassiumPotassium | +1500% |
| Contains more CopperCopper | +243.3% |
| Contains more ZincZinc | +70.6% |
| Contains more PhosphorusPhosphorus | +77.1% |
| Contains less SodiumSodium | -93.5% |
| Contains more ManganeseManganese | +37.9% |
| Contains more IronIron | +41.2% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +66.7% |
| Contains more Vitamin B5Vitamin B5 | +98.3% |
| Contains more Vitamin B6Vitamin B6 | +1169.2% |
| Contains more Vitamin KVitamin K | +145.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +250% |
| Contains more Vitamin B2Vitamin B2 | +97% |
| Contains more Vitamin B3Vitamin B3 | +44.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +247.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 1.6g | 26% |
| Fructose | 19.56g | 24% | |
| Potassium | 656mg | 41mg | 18% |
| Copper | 0.206mg | 0.06mg | 16% |
| Folate | 19µg | 66µg | 12% |
| Vitamin B6 | 0.165mg | 0.013mg | 12% |
| Vitamin B1 | 0.052mg | 0.182mg | 11% |
| Magnesium | 43mg | 7mg | 9% |
| Vitamin B5 | 0.589mg | 0.297mg | 6% |
| Calories | 282kcal | 378kcal | 5% |
| Vitamin B2 | 0.066mg | 0.13mg | 5% |
| Iron | 1.02mg | 1.44mg | 5% |
| Phosphorus | 62mg | 35mg | 4% |
| Vitamin B3 | 1.274mg | 1.84mg | 4% |
| Fats | 0.39g | 2.7g | 4% |
| Protein | 2.45g | 4.2g | 4% |
| Monounsaturated fat | 0.036g | 1.345g | 3% |
| Saturated fat | 0.032g | 0.669g | 3% |
| Carbs | 75.03g | 84g | 3% |
| Manganese | 0.262mg | 0.19mg | 3% |
| Calcium | 39mg | 12mg | 3% |
| Polyunsaturated fat | 0.019g | 0.466g | 3% |
| Cholesterol | 0mg | 2mg | 1% |
| Sodium | 2mg | 31mg | 1% |
| Zinc | 0.29mg | 0.17mg | 1% |
| Vitamin K | 2.7µg | 1.1µg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 82.4g | N/A |
| Sugar | 63.35g | 45.42g | N/A |
| Vitamin E | 0.05mg | 0.03mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Selenium | 3µg | 2.9µg | 0% |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Choline | 6.3mg | 6mg | 0% |
| Tryptophan | 0.012mg | 0.061mg | 0% |
| Threonine | 0.043mg | 0.123mg | 0% |
| Isoleucine | 0.049mg | 0.165mg | 0% |
| Leucine | 0.084mg | 0.295mg | 0% |
| Lysine | 0.066mg | 0.157mg | 0% |
| Methionine | 0.022mg | 0.076mg | 0% |
| Phenylalanine | 0.05mg | 0.203mg | 0% |
| Valine | 0.071mg | 0.192mg | 0% |
| Histidine | 0.032mg | 0.088mg | 0% |
| Omega-3 - DHA | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more WaterWater | +156.6% |
| Contains more OtherOther | +45.5% |
| Contains more ProteinProtein | +71.4% |
| Contains more FatsFats | +592.3% |
| Contains more CarbsCarbs | +12% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
| Contains less Sat. FatSaturated fat | -95.2% |
| Contains more Mono. FatMonounsaturated fat | +3636.1% |
| Contains more Poly. FatPolyunsaturated fat | +2352.6% |
