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Almonds vs. Fortune cookie — In-Depth Nutrition Comparison

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Important differences between almonds and fortune cookie

  • Almonds have more vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, zinc, and calcium than fortune cookie.
  • Almonds' daily need coverage for vitamin E is 171% more.
  • Almonds contain 39 times more magnesium than fortune cookie. Almonds contain 270mg of magnesium, while fortune cookie contains 7mg.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of almonds is 0.

The food varieties used in the comparison are Nuts, almonds and Cookies, fortune.

Infographic

Almonds 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.
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +3757.1%
Contains more CalciumCalcium +2141.7%
Contains more PotassiumPotassium +1687.8%
Contains more IronIron +157.6%
Contains more CopperCopper +1618.3%
Contains more ZincZinc +1735.3%
Contains more PhosphorusPhosphorus +1274.3%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +1046.8%
Contains more SeleniumSelenium +41.4%

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.
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin EVitamin E +85333.3%
Contains more Vitamin B1Vitamin B1 +12.6%
Contains more Vitamin B2Vitamin B2 +775.4%
Contains more Vitamin B3Vitamin B3 +96.6%
Contains more Vitamin B5Vitamin B5 +58.6%
Contains more Vitamin B6Vitamin B6 +953.8%
Contains more CholineCholine +768.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 ProteinProtein +403.6%
Contains more FatsFats +1749.3%
Contains more OtherOther +169.1%
Contains more CarbsCarbs +289.8%
Contains more WaterWater +81.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 more Mono. FatMonounsaturated fat +2245.8%
Contains more Poly. FatPolyunsaturated fat +2545.7%
Contains less Sat. FatSaturated fat -82.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Fortune cookie DV% diff.
Vitamin E 25.63mg 0.03mg 171%
Copper 1.031mg 0.06mg 108%
Manganese 2.179mg 0.19mg 86%
Polyunsaturated fat 12.329g 0.466g 79%
Vitamin B2 1.138mg 0.13mg 78%
Monounsaturated fat 31.551g 1.345g 76%
Fats 49.93g 2.7g 73%
Phosphorus 481mg 35mg 64%
Magnesium 270mg 7mg 63%
Fiber 12.5g 1.6g 44%
Protein 21.15g 4.2g 34%
Iron 3.71mg 1.44mg 28%
Zinc 3.12mg 0.17mg 27%
Calcium 269mg 12mg 26%
Carbs 21.55g 84g 21%
Potassium 733mg 41mg 20%
Saturated fat 3.802g 0.669g 14%
Vitamin B3 3.618mg 1.84mg 11%
Vitamin B6 0.137mg 0.013mg 10%
Calories 579kcal 378kcal 10%
Choline 52.1mg 6mg 8%
Folate 44µg 66µg 6%
Vitamin B5 0.471mg 0.297mg 3%
Vitamin B1 0.205mg 0.182mg 2%
Selenium 4.1µg 2.9µg 2%
Vitamin K 0µg 1.1µg 1%
Sodium 1mg 31mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 9.05g 82.4g N/A
Sugar 4.35g 45.42g N/A
Starch 0.72g 0%
Vitamin A 0µg 1µg 0%
Vitamin B12 0µg 0.01µg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.061mg 0%
Threonine 0.601mg 0.123mg 0%
Isoleucine 0.751mg 0.165mg 0%
Leucine 1.473mg 0.295mg 0%
Lysine 0.568mg 0.157mg 0%
Methionine 0.157mg 0.076mg 0%
Phenylalanine 1.132mg 0.203mg 0%
Valine 0.855mg 0.192mg 0%
Histidine 0.539mg 0.088mg 0%
Fructose 0.11g 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds 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
78%
Almonds
15%
Fortune cookie
Minerals Daily Need Coverage Score
142%
Almonds
15%
Fortune cookie

Comparison summary

Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 3.133g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 41.07g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.