Wafer vs. Fortune cookie — In-Depth Nutrition Comparison
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How are Wafer and Fortune cookie different?
- Wafer is higher than Fortune cookie in Copper, Iron, Manganese, Phosphorus, Magnesium, Vitamin B2, Zinc, and Fiber.
- Wafer covers your daily need of Copper 45% more than Fortune cookie.
- Wafer contains 19 times more Sodium than Fortune cookie. Wafer contains 580mg of Sodium, while Fortune cookie contains 31mg.
Cookies, chocolate wafers and Cookies, fortune types were used in this article.
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
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Calcium
+158.3%
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Iron
+178.5%
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Magnesium
+657.1%
Contains
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Phosphorus
+277.1%
Contains
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Potassium
+412.2%
Contains
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Zinc
+541.2%
Contains
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Copper
+671.7%
Contains
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Manganese
+266.3%
Contains
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Selenium
+96.6%
Contains
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Sodium
-94.7%
Contains
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Calcium
+158.3%
Contains
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Iron
+178.5%
Contains
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Magnesium
+657.1%
Contains
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Phosphorus
+277.1%
Contains
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Potassium
+412.2%
Contains
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Zinc
+541.2%
Contains
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Copper
+671.7%
Contains
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Manganese
+266.3%
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Selenium
+96.6%
Contains
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Sodium
-94.7%
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.
:
Contains
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Vitamin A
+233.3%
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Vitamin E
+2300%
Contains
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Vitamin B1
+11.5%
Contains
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Vitamin B2
+104.6%
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Vitamin B3
+55.3%
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Vitamin B5
+28.3%
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Vitamin B6
+292.3%
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Vitamin B12
+800%
Contains
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Vitamin K
+118.2%
Contains
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Folate
+40.4%
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Vitamin A
+233.3%
Contains
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Vitamin E
+2300%
Contains
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Vitamin B1
+11.5%
Contains
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Vitamin B2
+104.6%
Contains
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Vitamin B3
+55.3%
Contains
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Vitamin B5
+28.3%
Contains
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Vitamin B6
+292.3%
Contains
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Vitamin B12
+800%
Contains
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Vitamin K
+118.2%
Contains
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Folate
+40.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+57.1%
Contains
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Fats
+425.9%
Contains
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Other
+81.8%
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Carbs
+15.5%
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Water
+77.8%
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
Contains
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Protein
+57.1%
Contains
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Fats
+425.9%
Contains
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Other
+81.8%
Contains
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Carbs
+15.5%
Contains
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Water
+77.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+261.7%
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Polyunsaturated fat
+791.2%
Contains
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Saturated Fat
-84.2%
Saturated Fat:
4.241 g
Monounsaturated Fat:
4.865 g
Polyunsaturated fat:
4.153 g
Saturated Fat:
0.669 g
Monounsaturated Fat:
1.345 g
Polyunsaturated fat:
0.466 g
Contains
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Monounsaturated Fat
+261.7%
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Polyunsaturated fat
+791.2%
Contains
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Saturated Fat
-84.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 69.3g | 82.4g |
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| Protein | 6.6g | 4.2g |
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| Fats | 14.2g | 2.7g |
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| Carbs | 72.7g | 84g |
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| Calories | 433kcal | 378kcal |
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| Sugar | 37.43g | 45.42g |
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| Fiber | 3.4g | 1.6g |
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| Calcium | 31mg | 12mg |
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| Iron | 4.01mg | 1.44mg |
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| Magnesium | 53mg | 7mg |
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| Phosphorus | 132mg | 35mg |
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| Potassium | 210mg | 41mg |
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| Sodium | 580mg | 31mg |
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| Zinc | 1.09mg | 0.17mg |
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| Copper | 0.463mg | 0.06mg |
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| Manganese | 0.696mg | 0.19mg |
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| Selenium | 5.7µg | 2.9µg |
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| Vitamin A | 10IU | 3IU |
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| Vitamin A RAE | 3µg | 1µg |
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| Vitamin E | 0.72mg | 0.03mg |
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| Vitamin B1 | 0.203mg | 0.182mg |
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| Vitamin B2 | 0.266mg | 0.13mg |
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| Vitamin B3 | 2.858mg | 1.84mg |
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| Vitamin B5 | 0.381mg | 0.297mg |
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| Vitamin B6 | 0.051mg | 0.013mg |
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| Folate | 47µg | 66µg |
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| Vitamin B12 | 0.09µg | 0.01µg |
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| Vitamin K | 2.4µg | 1.1µg |
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| Tryptophan | 0.096mg | 0.061mg |
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| Threonine | 0.22mg | 0.123mg |
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| Isoleucine | 0.261mg | 0.165mg |
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| Leucine | 0.447mg | 0.295mg |
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| Lysine | 0.281mg | 0.157mg |
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| Methionine | 0.105mg | 0.076mg |
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| Phenylalanine | 0.308mg | 0.203mg |
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| Valine | 0.323mg | 0.192mg |
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| Histidine | 0.128mg | 0.088mg |
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| Cholesterol | 2mg | 2mg | |
| Saturated Fat | 4.241g | 0.669g |
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| Omega-3 - DHA | 0.002g | 0.001g |
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| Omega-3 - EPA | 0.003g | 0g |
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| Monounsaturated Fat | 4.865g | 1.345g |
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| Polyunsaturated fat | 4.153g | 0.466g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
22%
15%
Minerals Daily Need Coverage Score
65%
15%
Comparison summary
Which food is lower in Sugar?
Wafer is lower in Sugar (difference - 7.99g)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food contains less Sodium?
Fortune cookie contains less Sodium (difference - 549mg)
Which food is lower in Saturated Fat?
Fortune cookie is lower in Saturated Fat (difference - 3.572g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (2 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)