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Wheat Bread vs. Fortune cookie — In-Depth Nutrition Comparison

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What are the main differences between Wheat Bread and Fortune cookie?

  • Fortune cookie has less Selenium, Manganese, Iron, Vitamin B3, Phosphorus, Vitamin B1, Vitamin B2, Copper, and Calcium than Wheat Bread.
  • Wheat Bread's daily need coverage for Selenium is 55% higher.
  • Wheat Bread has 19 times more Sodium than Fortune cookie. Wheat Bread has 601mg of Sodium, while Fortune cookie has 31mg.

We used Bread, wheat, toasted and Cookies, fortune types in this comparison.

Infographic

Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +742.9%
Contains more CalciumCalcium +1275%
Contains more PotassiumPotassium +443.9%
Contains more IronIron +184%
Contains more CopperCopper +230%
Contains more ZincZinc +764.7%
Contains more PhosphorusPhosphorus +437.1%
Contains more ManganeseManganese +624.7%
Contains more SeleniumSelenium +1051.7%
Contains less SodiumSodium -94.8%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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% 0.18% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +141.2%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin B3Vitamin B3 +239.7%
Contains more Vitamin B5Vitamin B5 +53.5%
Contains more Vitamin B6Vitamin B6 +1076.9%
Contains more Vitamin KVitamin K +418.2%
Contains more FolateFolate +30.3%
Contains more CholineCholine +268.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +208.6%
Contains more FatsFats +58.1%
Contains more WaterWater +202.9%
Contains more OtherOther +151.8%
Contains more CarbsCarbs +50.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated Fat: Sat. Fat 0.989 g
Monounsaturated Fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 Poly. FatPolyunsaturated fat +269.1%
Contains less Sat. FatSaturated Fat -32.4%
Contains more Mono. FatMonounsaturated Fat +32%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Fortune cookie Opinion
Calories 313kcal 378kcal Fortune cookie
Protein 12.96g 4.2g Wheat Bread
Fats 4.27g 2.7g Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Net carbs 51.07g 82.4g Fortune cookie
Carbs 55.77g 84g Fortune cookie
Cholesterol 0mg 2mg Wheat Bread
Magnesium 59mg 7mg Wheat Bread
Calcium 165mg 12mg Wheat Bread
Potassium 223mg 41mg Wheat Bread
Iron 4.09mg 1.44mg Wheat Bread
Sugar 6.42g 45.42g Wheat Bread
Fiber 4.7g 1.6g Wheat Bread
Copper 0.198mg 0.06mg Wheat Bread
Zinc 1.47mg 0.17mg Wheat Bread
Phosphorus 188mg 35mg Wheat Bread
Sodium 601mg 31mg Fortune cookie
Vitamin A 0IU 3IU Fortune cookie
Vitamin A 0µg 1µg Fortune cookie
Vitamin E 0.24mg 0.03mg Wheat Bread
Manganese 1.377mg 0.19mg Wheat Bread
Selenium 33.4µg 2.9µg Wheat Bread
Vitamin B1 0.439mg 0.182mg Wheat Bread
Vitamin B2 0.382mg 0.13mg Wheat Bread
Vitamin B3 6.25mg 1.84mg Wheat Bread
Vitamin B5 0.456mg 0.297mg Wheat Bread
Vitamin B6 0.153mg 0.013mg Wheat Bread
Vitamin B12 0µg 0.01µg Fortune cookie
Vitamin K 5.7µg 1.1µg Wheat Bread
Folate 86µg 66µg Wheat Bread
Choline 22.1mg 6mg Wheat Bread
Saturated Fat 0.989g 0.669g Fortune cookie
Monounsaturated Fat 1.019g 1.345g Fortune cookie
Polyunsaturated fat 1.72g 0.466g Wheat Bread
Tryptophan 0.092mg 0.061mg Wheat Bread
Threonine 0.299mg 0.123mg Wheat Bread
Isoleucine 0.258mg 0.165mg Wheat Bread
Leucine 0.461mg 0.295mg Wheat Bread
Lysine 0.215mg 0.157mg Wheat Bread
Methionine 0.105mg 0.076mg Wheat Bread
Phenylalanine 0.315mg 0.203mg Wheat Bread
Valine 0.31mg 0.192mg Wheat Bread
Histidine 0.15mg 0.088mg Wheat Bread
Omega-3 - DHA 0g 0.001g Fortune cookie
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
36%
Wheat Bread
14%
Fortune cookie
Minerals Daily Need Coverage Score
89%
Wheat Bread
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 39g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 570mg)
Which food is lower in Saturated Fat?
Fortune cookie
Fortune cookie is lower in Saturated Fat (difference - 0.32g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $0.3)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.