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Cornmeal vs. Fortune cookie — In-Depth Nutrition Comparison

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Summary of differences between Cornmeal and Fortune cookie

  • The amount of Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Vitamin B6, Fiber, Phosphorus, and Magnesium in Cornmeal is higher than in Fortune cookie.
  • Cornmeal covers your daily need of Iron 37% more than Fortune cookie.
  • Cornmeal contains 14 times more Vitamin B6 than Fortune cookie. While Cornmeal contains 0.182mg of Vitamin B6, Fortune cookie contains only 0.013mg.

These are the specific foods used in this comparison Cornmeal, degermed, enriched, yellow and Cookies, fortune.

Infographic

Cornmeal 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 Iron +202.8%
Contains more Magnesium +357.1%
Contains more Phosphorus +182.9%
Contains more Potassium +246.3%
Contains less Sodium -77.4%
Contains more Zinc +288.2%
Contains more Copper +26.7%
Contains more Selenium +262.1%
Contains more Calcium +300%
Equal in Manganese - 0.19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 54% 5% 15% 4% 5% 5% 20% 25% 16%
Contains more Iron +202.8%
Contains more Magnesium +357.1%
Contains more Phosphorus +182.9%
Contains more Potassium +246.3%
Contains less Sodium -77.4%
Contains more Zinc +288.2%
Contains more Copper +26.7%
Contains more Selenium +262.1%
Contains more Calcium +300%
Equal in Manganese - 0.19

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 +7033.3%
Contains more Vitamin E +300%
Contains more Vitamin B1 +202.7%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B3 +170%
Contains more Vitamin B6 +1300%
Contains more Folate +216.7%
Contains more Vitamin B5 +23.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
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 +7033.3%
Contains more Vitamin E +300%
Contains more Vitamin B1 +202.7%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B3 +170%
Contains more Vitamin B6 +1300%
Contains more Folate +216.7%
Contains more Vitamin B5 +23.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +69.3%
Contains more Water +39.8%
Contains more Fats +54.3%
Contains more Other +115.7%
Equal in Carbs - 84
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 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 +69.3%
Contains more Water +39.8%
Contains more Fats +54.3%
Contains more Other +115.7%
Equal in Carbs - 84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -67.1%
Contains more Polyunsaturated fat +77.7%
Contains more Monounsaturated Fat +244.9%
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
Contains less Saturated Fat -67.1%
Contains more Polyunsaturated fat +77.7%
Contains more Monounsaturated Fat +244.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Fortune cookie Opinion
Net carbs 75.55g 82.4g Fortune cookie
Protein 7.11g 4.2g Cornmeal
Fats 1.75g 2.7g Fortune cookie
Carbs 79.45g 84g Fortune cookie
Calories 370kcal 378kcal Fortune cookie
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g 45.42g Cornmeal
Fiber 3.9g 1.6g Cornmeal
Calcium 3mg 12mg Fortune cookie
Iron 4.36mg 1.44mg Cornmeal
Magnesium 32mg 7mg Cornmeal
Phosphorus 99mg 35mg Cornmeal
Potassium 142mg 41mg Cornmeal
Sodium 7mg 31mg Cornmeal
Zinc 0.66mg 0.17mg Cornmeal
Copper 0.076mg 0.06mg Cornmeal
Manganese 0.174mg 0.19mg Fortune cookie
Selenium 10.5µg 2.9µg Cornmeal
Vitamin A 214IU 3IU Cornmeal
Vitamin A RAE 11µg 1µg Cornmeal
Vitamin E 0.12mg 0.03mg Cornmeal
Vitamin B1 0.551mg 0.182mg Cornmeal
Vitamin B2 0.382mg 0.13mg Cornmeal
Vitamin B3 4.968mg 1.84mg Cornmeal
Vitamin B5 0.24mg 0.297mg Fortune cookie
Vitamin B6 0.182mg 0.013mg Cornmeal
Folate 209µg 66µg Cornmeal
Vitamin B12 0µg 0.01µg Fortune cookie
Vitamin K 0µg 1.1µg Fortune cookie
Tryptophan 0.038mg 0.061mg Fortune cookie
Threonine 0.172mg 0.123mg Cornmeal
Isoleucine 0.242mg 0.165mg Cornmeal
Leucine 1.006mg 0.295mg Cornmeal
Lysine 0.105mg 0.157mg Fortune cookie
Methionine 0.162mg 0.076mg Cornmeal
Phenylalanine 0.366mg 0.203mg Cornmeal
Valine 0.337mg 0.192mg Cornmeal
Histidine 0.172mg 0.088mg Cornmeal
Cholesterol 0mg 2mg Cornmeal
Saturated Fat 0.22g 0.669g Cornmeal
Omega-3 - DHA 0g 0.001g Fortune cookie
Monounsaturated Fat 0.39g 1.345g Fortune cookie
Polyunsaturated fat 0.828g 0.466g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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
46%
Cornmeal
15%
Fortune cookie
Minerals Daily Need Coverage Score
37%
Cornmeal
15%
Fortune cookie

Comparison summary

Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 43.81g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.449g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.