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Prunes vs. Fortune cookie — In-Depth Nutrition Comparison

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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, 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.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Cookies, fortune.

Infographic

Prunes vs Fortune cookie infographic
Infographic link

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.
Prunes
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
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

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.
Prunes
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 47% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.18% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25933.3%
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%
Contains more Vitamin B1Vitamin B1 +256.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1550%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.84mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 WaterWater +286.5%
Contains more OtherOther +140%
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
Prunes
1
43% 26% 31%
Saturated Fat: Sat. Fat 0.088 g
Monounsaturated Fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
27% 54% 19%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Fortune cookie Opinion
Calories 240kcal 378kcal Fortune cookie
Protein 2.18g 4.2g Fortune cookie
Fats 0.38g 2.7g Fortune cookie
Vitamin C 0.6mg 0mg Prunes
Net carbs 56.78g 82.4g Fortune cookie
Carbs 63.88g 84g Fortune cookie
Cholesterol 0mg 2mg Prunes
Magnesium 41mg 7mg Prunes
Calcium 43mg 12mg Prunes
Potassium 732mg 41mg Prunes
Iron 0.93mg 1.44mg Fortune cookie
Sugar 38.13g 45.42g Prunes
Fiber 7.1g 1.6g Prunes
Copper 0.281mg 0.06mg Prunes
Zinc 0.44mg 0.17mg Prunes
Starch 5.11g Prunes
Phosphorus 69mg 35mg Prunes
Sodium 2mg 31mg Prunes
Vitamin A 781IU 3IU Prunes
Vitamin A 39µg 1µg Prunes
Vitamin E 0.43mg 0.03mg Prunes
Manganese 0.299mg 0.19mg Prunes
Selenium 0.3µg 2.9µg Fortune cookie
Vitamin B1 0.051mg 0.182mg Fortune cookie
Vitamin B2 0.186mg 0.13mg Prunes
Vitamin B3 1.882mg 1.84mg Prunes
Vitamin B5 0.422mg 0.297mg Prunes
Vitamin B6 0.205mg 0.013mg Prunes
Vitamin B12 0µg 0.01µg Fortune cookie
Vitamin K 59.5µg 1.1µg Prunes
Folate 4µg 66µg Fortune cookie
Choline 10.1mg 6mg Prunes
Saturated Fat 0.088g 0.669g Prunes
Monounsaturated Fat 0.053g 1.345g Fortune cookie
Polyunsaturated fat 0.062g 0.466g Fortune cookie
Tryptophan 0.025mg 0.061mg Fortune cookie
Threonine 0.049mg 0.123mg Fortune cookie
Isoleucine 0.041mg 0.165mg Fortune cookie
Leucine 0.066mg 0.295mg Fortune cookie
Lysine 0.05mg 0.157mg Fortune cookie
Methionine 0.016mg 0.076mg Fortune cookie
Phenylalanine 0.052mg 0.203mg Fortune cookie
Valine 0.056mg 0.192mg Fortune cookie
Histidine 0.027mg 0.088mg Fortune cookie
Fructose 12.45g Prunes
Omega-3 - DHA 0g 0.001g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Fortune cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Prunes
14%
Fortune cookie
Minerals Daily Need Coverage Score
32%
Prunes
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 7.29g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.581g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2)

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.