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Cauliflower vs. Fortune cookie — In-Depth Nutrition Comparison

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What are the main differences between Cauliflower and Fortune cookie?

  • Cauliflower is richer in Vitamin C, Vitamin B6, Vitamin K, Potassium, Vitamin B5, and Choline, yet Fortune cookie is richer in Iron, Vitamin B1, Vitamin B3, and Vitamin B2.
  • Cauliflower's daily need coverage for Vitamin C is 54% higher.
  • Cauliflower has 14 times more Vitamin B6 than Fortune cookie. Cauliflower has 0.184mg of Vitamin B6, while Fortune cookie has 0.013mg.

We used Cauliflower, raw and Cookies, fortune types in this comparison.

Infographic

Cauliflower 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.
Contains more Calcium +83.3%
Contains more Magnesium +114.3%
Contains more Phosphorus +25.7%
Contains more Potassium +629.3%
Contains more Zinc +58.8%
Contains more Iron +242.9%
Contains more Copper +53.8%
Contains more Manganese +22.6%
Contains more Selenium +383.3%
Equal in Sodium - 31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 54% 5% 15% 4% 5% 5% 20% 25% 16%
Contains more Calcium +83.3%
Contains more Magnesium +114.3%
Contains more Phosphorus +25.7%
Contains more Potassium +629.3%
Contains more Zinc +58.8%
Contains more Iron +242.9%
Contains more Copper +53.8%
Contains more Manganese +22.6%
Contains more Selenium +383.3%
Equal in Sodium - 31

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 E +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +124.6%
Contains more Vitamin B6 +1315.4%
Contains more Vitamin K +1309.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +264%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +262.9%
Contains more Folate +15.8%
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 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 E +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +124.6%
Contains more Vitamin B6 +1315.4%
Contains more Vitamin K +1309.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +264%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +262.9%
Contains more Folate +15.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1050.9%
Contains more Protein +118.8%
Contains more Fats +864.3%
Contains more Carbs +1590.1%
Contains more Other +44.7%
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +1050.9%
Contains more Protein +118.8%
Contains more Fats +864.3%
Contains more Carbs +1590.1%
Contains more Other +44.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +3855.9%
Contains more Polyunsaturated fat +1403.2%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +3855.9%
Contains more Polyunsaturated fat +1403.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Fortune cookie Opinion
Net carbs 2.97g 82.4g Fortune cookie
Protein 1.92g 4.2g Fortune cookie
Fats 0.28g 2.7g Fortune cookie
Carbs 4.97g 84g Fortune cookie
Calories 25kcal 378kcal Fortune cookie
Fructose 0.97g Cauliflower
Sugar 1.91g 45.42g Cauliflower
Fiber 2g 1.6g Cauliflower
Calcium 22mg 12mg Cauliflower
Iron 0.42mg 1.44mg Fortune cookie
Magnesium 15mg 7mg Cauliflower
Phosphorus 44mg 35mg Cauliflower
Potassium 299mg 41mg Cauliflower
Sodium 30mg 31mg Cauliflower
Zinc 0.27mg 0.17mg Cauliflower
Copper 0.039mg 0.06mg Fortune cookie
Manganese 0.155mg 0.19mg Fortune cookie
Selenium 0.6µg 2.9µg Fortune cookie
Vitamin A 0IU 3IU Fortune cookie
Vitamin A RAE 0µg 1µg Fortune cookie
Vitamin E 0.08mg 0.03mg Cauliflower
Vitamin C 48.2mg 0mg Cauliflower
Vitamin B1 0.05mg 0.182mg Fortune cookie
Vitamin B2 0.06mg 0.13mg Fortune cookie
Vitamin B3 0.507mg 1.84mg Fortune cookie
Vitamin B5 0.667mg 0.297mg Cauliflower
Vitamin B6 0.184mg 0.013mg Cauliflower
Folate 57µg 66µg Fortune cookie
Vitamin B12 0µg 0.01µg Fortune cookie
Vitamin K 15.5µg 1.1µg Cauliflower
Tryptophan 0.02mg 0.061mg Fortune cookie
Threonine 0.076mg 0.123mg Fortune cookie
Isoleucine 0.071mg 0.165mg Fortune cookie
Leucine 0.106mg 0.295mg Fortune cookie
Lysine 0.217mg 0.157mg Cauliflower
Methionine 0.02mg 0.076mg Fortune cookie
Phenylalanine 0.065mg 0.203mg Fortune cookie
Valine 0.125mg 0.192mg Fortune cookie
Histidine 0.056mg 0.088mg Fortune cookie
Cholesterol 0mg 2mg Cauliflower
Saturated Fat 0.13g 0.669g Cauliflower
Omega-3 - DHA 0g 0.001g Fortune cookie
Monounsaturated Fat 0.034g 1.345g Fortune cookie
Polyunsaturated fat 0.031g 0.466g Fortune cookie
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30%
Cauliflower
15%
Fortune cookie
Minerals Daily Need Coverage Score
13%
Cauliflower
15%
Fortune cookie

Comparison summary

Which food is lower in glycemic index?
Fortune cookie
Fortune cookie is lower in glycemic index (difference - 77)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 43.51g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.539g)
Which food is richer in minerals?
?
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.
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.