Prunes vs. Fortune cookie — In-Depth Nutrition Comparison
Compare
Important differences between prunes and fortune cookie
- Prunes have more vitamin K, copper, fiber, potassium, vitamin B6, and magnesium; however, fortune cookie is richer in folate, vitamin B1, carbs, and iron.
- Prunes' daily need coverage for vitamin K is 49% more.
- Prunes contain 18 times more potassium than fortune cookie. Prunes contain 732mg of potassium, while fortune cookie contains 41mg.
- 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 Plums, dried (prunes), uncooked and Cookies, fortune.
Infographic
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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% |
| Contains more IronIron | +54.8% |
| Contains more SeleniumSelenium | +866.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| 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 Vitamin B1Vitamin B1 | +256.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1550% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 1.1µg | 49% |
| Copper | 0.281mg | 0.06mg | 25% |
| Fiber | 7.1g | 1.6g | 22% |
| Potassium | 732mg | 41mg | 20% |
| Folate | 4µg | 66µg | 16% |
| Fructose | 12.45g | 16% | |
| Vitamin B6 | 0.205mg | 0.013mg | 15% |
| Vitamin B1 | 0.051mg | 0.182mg | 11% |
| Magnesium | 41mg | 7mg | 8% |
| Calories | 240kcal | 378kcal | 7% |
| Carbs | 63.88g | 84g | 7% |
| Iron | 0.93mg | 1.44mg | 6% |
| Phosphorus | 69mg | 35mg | 5% |
| Manganese | 0.299mg | 0.19mg | 5% |
| Selenium | 0.3µg | 2.9µg | 5% |
| Protein | 2.18g | 4.2g | 4% |
| Fats | 0.38g | 2.7g | 4% |
| Vitamin A | 39µg | 1µg | 4% |
| Vitamin B2 | 0.186mg | 0.13mg | 4% |
| Calcium | 43mg | 12mg | 3% |
| Vitamin E | 0.43mg | 0.03mg | 3% |
| Vitamin B5 | 0.422mg | 0.297mg | 3% |
| Saturated fat | 0.088g | 0.669g | 3% |
| Monounsaturated fat | 0.053g | 1.345g | 3% |
| Polyunsaturated fat | 0.062g | 0.466g | 3% |
| Zinc | 0.44mg | 0.17mg | 2% |
| Starch | 5.11g | 2% | |
| Vitamin C | 0.6mg | 0mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Sodium | 2mg | 31mg | 1% |
| Choline | 10.1mg | 6mg | 1% |
| Protein per 100 calories | 0.91g | 1.1g | N/A |
| Calories per 10 g protein | 1101kcal | 900kcal | N/A |
| Weight per 100 calories | 42g | 26g | N/A |
| Unsaturated / Saturated Fat ratio | 1.3 | 2.7 | N/A |
| Net carbs | 56.78g | 82.4g | N/A |
| Sugar | 38.13g | 45.42g | N/A |
| Vitamin B3 | 1.882mg | 1.84mg | 0% |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Tryptophan | 0.025mg | 0.061mg | 0% |
| Threonine | 0.049mg | 0.123mg | 0% |
| Isoleucine | 0.041mg | 0.165mg | 0% |
| Leucine | 0.066mg | 0.295mg | 0% |
| Lysine | 0.05mg | 0.157mg | 0% |
| Methionine | 0.016mg | 0.076mg | 0% |
| Phenylalanine | 0.052mg | 0.203mg | 0% |
| Valine | 0.056mg | 0.192mg | 0% |
| Histidine | 0.027mg | 0.088mg | 0% |
| Omega-3 (DHA) | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more WaterWater | +286.5% |
| Contains more ProteinProtein | +92.7% |
| Contains more FatsFats | +610.5% |
| Contains more CarbsCarbs | +31.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 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 | -86.8% |
| Contains more Mono. FatMonounsaturated fat | +2437.7% |
| Contains more Poly. FatPolyunsaturated fat | +651.6% |
