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% |
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% |
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 Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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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 | Equal | ||
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 |
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
12%
15%
Minerals Daily Need Coverage Score
29%
15%
Comparison summary
Which food is lower in Sugar?
Fortune cookie is lower in Sugar (difference - 17.93g)
Which food is cheaper?
Fortune cookie is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.637g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 35)
Which food is richer in minerals?
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.