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Mozzarella vs. Fortune cookie — In-Depth Nutrition Comparison

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How are Mozzarella and Fortune cookie different?

  • Mozzarella is richer in Calcium, Phosphorus, Vitamin B12, Zinc, Selenium, Vitamin B2, and Vitamin A RAE, while Fortune cookie is higher in Iron.
  • Mozzarella covers your daily need of Calcium 72% more than Fortune cookie.
  • Mozzarella contains 137 times more Vitamin A RAE than Fortune cookie. Mozzarella contains 137µg of Vitamin A RAE, while Fortune cookie contains 1µg.
  • Fortune cookie is lower in Cholesterol.

Cheese, mozzarella, low sodium and Cookies, fortune types were used in this article.

Infographic

Mozzarella vs Fortune cookie infographic
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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 Calcium +5991.7%
Contains more Magnesium +271.4%
Contains more Phosphorus +1397.1%
Contains more Potassium +131.7%
Contains less Sodium -48.4%
Contains more Zinc +1741.2%
Contains more Selenium +441.4%
Contains more Iron +476%
Contains more Copper +122.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 54% 5% 15% 4% 5% 5% 20% 25% 16%
Contains more Calcium +5991.7%
Contains more Magnesium +271.4%
Contains more Phosphorus +1397.1%
Contains more Potassium +131.7%
Contains less Sodium -48.4%
Contains more Zinc +1741.2%
Contains more Selenium +441.4%
Contains more Iron +476%
Contains more Copper +122.2%

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 A +17133.3%
Contains more Vitamin E +400%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +161.5%
Contains more Vitamin B6 +515.4%
Contains more Vitamin B12 +9100%
Contains more Vitamin K +63.6%
Contains more Vitamin B1 +810%
Contains more Vitamin B3 +1433.3%
Contains more Folate +633.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
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 A +17133.3%
Contains more Vitamin E +400%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +161.5%
Contains more Vitamin B6 +515.4%
Contains more Vitamin B12 +9100%
Contains more Vitamin K +63.6%
Contains more Vitamin B1 +810%
Contains more Vitamin B3 +1433.3%
Contains more Folate +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +554.8%
Contains more Fats +533.3%
Contains more Water +523.8%
Contains more Other +118.2%
Contains more Carbs +2609.7%
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 Protein +554.8%
Contains more Fats +533.3%
Contains more Water +523.8%
Contains more Other +118.2%
Contains more Carbs +2609.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +260.1%
Contains less Saturated Fat -93.8%
Equal in Polyunsaturated fat - 0.466
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
Contains more Monounsaturated Fat +260.1%
Contains less Saturated Fat -93.8%
Equal in Polyunsaturated fat - 0.466

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Fortune cookie Opinion
Net carbs 3.1g 82.4g Fortune cookie
Protein 27.5g 4.2g Mozzarella
Fats 17.1g 2.7g Mozzarella
Carbs 3.1g 84g Fortune cookie
Calories 280kcal 378kcal Fortune cookie
Sugar 1.23g 45.42g Mozzarella
Fiber 0g 1.6g Fortune cookie
Calcium 731mg 12mg Mozzarella
Iron 0.25mg 1.44mg Fortune cookie
Magnesium 26mg 7mg Mozzarella
Phosphorus 524mg 35mg Mozzarella
Potassium 95mg 41mg Mozzarella
Sodium 16mg 31mg Mozzarella
Zinc 3.13mg 0.17mg Mozzarella
Copper 0.027mg 0.06mg Fortune cookie
Manganese 0.19mg Fortune cookie
Selenium 15.7µg 2.9µg Mozzarella
Vitamin A 517IU 3IU Mozzarella
Vitamin A RAE 137µg 1µg Mozzarella
Vitamin E 0.15mg 0.03mg Mozzarella
Vitamin D 13IU 0IU Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Vitamin B1 0.02mg 0.182mg Fortune cookie
Vitamin B2 0.34mg 0.13mg Mozzarella
Vitamin B3 0.12mg 1.84mg Fortune cookie
Vitamin B5 0.297mg Fortune cookie
Vitamin B6 0.08mg 0.013mg Mozzarella
Folate 9µg 66µg Fortune cookie
Vitamin B12 0.92µg 0.01µg Mozzarella
Vitamin K 1.8µg 1.1µg Mozzarella
Tryptophan 0.061mg Fortune cookie
Threonine 0.123mg Fortune cookie
Isoleucine 0.165mg Fortune cookie
Leucine 0.295mg Fortune cookie
Lysine 0.157mg Fortune cookie
Methionine 0.076mg Fortune cookie
Phenylalanine 0.203mg Fortune cookie
Valine 0.192mg Fortune cookie
Histidine 0.088mg Fortune cookie
Cholesterol 54mg 2mg Fortune cookie
Saturated Fat 10.867g 0.669g Fortune cookie
Omega-3 - DHA 0g 0.001g Fortune cookie
Monounsaturated Fat 4.844g 1.345g Mozzarella
Polyunsaturated fat 0.509g 0.466g Mozzarella

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella 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
23%
Mozzarella
15%
Fortune cookie
Minerals Daily Need Coverage Score
66%
Mozzarella
15%
Fortune cookie

Comparison summary

Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 44.19g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 52mg)
Which food is lower in Saturated Fat?
Fortune cookie
Fortune cookie is lower in Saturated Fat (difference - 10.198g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2)
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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.