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Carob vs. Fortune cookie — In-Depth Nutrition Comparison

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Important differences between carob and fortune cookie

  • Carob has more zinc, calcium, potassium, copper, phosphorus, vitamin B12, vitamin E, and vitamin B5; however, fortune cookie is richer in folate.
  • Carob's daily need coverage for saturated fat is 142% more.
  • Carob contains 52 times more vitamin E than fortune cookie. Carob contains 1.57mg of vitamin E, while fortune cookie contains 0.03mg.
  • Fortune cookie contains less saturated fat.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of carob is 39.

The food varieties used in the comparison are Candies, carob, unsweetened and Cookies, fortune.

Infographic

Carob 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.
Carob
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 91% 56% 48% 61% 96% 54% 14% 18% 28%
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 +414.3%
Contains more CalciumCalcium +2425%
Contains more PotassiumPotassium +1443.9%
Contains more CopperCopper +205%
Contains more ZincZinc +1976.5%
Contains more PhosphorusPhosphorus +260%
Contains more SeleniumSelenium +79.3%
Contains more IronIron +11.6%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +35.7%

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.
Carob
8
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 1.7% 0.33% 31% 0% 25% 41% 20% 45% 30% 35% 19% 16% 10%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +5133.3%
Contains more Vitamin B2Vitamin B2 +36.9%
Contains more Vitamin B5Vitamin B5 +152.5%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin B12Vitamin B12 +2700%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +216.7%
Contains more Vitamin B1Vitamin B1 +82%
Contains more Vitamin B3Vitamin B3 +76.9%
Contains more FolateFolate +214.3%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carob
3
8% 31% 56% 3%
Protein: 8.15 g
Fats: 31.36 g
Carbs: 56.29 g
Water: 1.54 g
Other: 2.66 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 +94%
Contains more FatsFats +1061.5%
Contains more OtherOther +141.8%
Contains more CarbsCarbs +49.2%
Contains more WaterWater +419.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carob
0
97%
Saturated fat: Sat. Fat 29.018 g
Monounsaturated fat: Mono. Fat 0.483 g
Polyunsaturated fat: Poly. Fat 0.295 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 less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +178.5%
Contains more Poly. FatPolyunsaturated fat +58%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carob Fortune cookie DV% diff.
Saturated fat 29.018g 0.669g 129%
Fats 31.36g 2.7g 44%
Zinc 3.53mg 0.17mg 31%
Calcium 303mg 12mg 29%
Potassium 633mg 41mg 17%
Copper 0.183mg 0.06mg 14%
Phosphorus 126mg 35mg 13%
Folate 21µg 66µg 11%
Vitamin B12 0.28µg 0.01µg 11%
Vitamin E 1.57mg 0.03mg 10%
Carbs 56.29g 84g 9%
Vitamin B6 0.13mg 0.013mg 9%
Vitamin B5 0.75mg 0.297mg 9%
Fiber 3.8g 1.6g 9%
Calories 540kcal 378kcal 8%
Protein 8.15g 4.2g 8%
Vitamin B1 0.1mg 0.182mg 7%
Magnesium 36mg 7mg 7%
Vitamin K 7.7µg 1.1µg 6%
Vitamin B3 1.04mg 1.84mg 5%
Selenium 5.2µg 2.9µg 4%
Vitamin B2 0.178mg 0.13mg 4%
Sodium 107mg 31mg 3%
Manganese 0.14mg 0.19mg 2%
Iron 1.29mg 1.44mg 2%
Choline 19mg 6mg 2%
Monounsaturated fat 0.483g 1.345g 2%
Vitamin C 0.5mg 0mg 1%
Polyunsaturated fat 0.295g 0.466g 1%
Net carbs 52.49g 82.4g N/A
Cholesterol 1mg 2mg 0%
Sugar 34.11g 45.42g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.061mg 0%
Threonine 0.123mg 0%
Isoleucine 0.165mg 0%
Leucine 0.295mg 0%
Lysine 0.157mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.203mg 0%
Valine 0.192mg 0%
Histidine 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carob 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
21%
Carob
15%
Fortune cookie
Minerals Daily Need Coverage Score
49%
Carob
15%
Fortune cookie

Comparison summary

Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 76mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 28.349g)
Which food is lower in Cholesterol?
Carob
Carob is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Carob
Carob is lower in Sugar (difference - 11.31g)
Which food is lower in glycemic index?
Carob
Carob is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Carob
Carob is relatively richer in minerals
Which food is richer in vitamins?
Carob
Carob is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Carob - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167973/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.