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Cheese sandwich vs. Fortune cookie — In-Depth Nutrition Comparison

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The main differences between Cheese sandwich and Fortune cookie

  • Fortune cookie contains less Phosphorus, Selenium, Manganese, Vitamin B2, Calcium, Vitamin B6, Iron, and Vitamin B1 than Cheese sandwich.
  • Daily need coverage for Phosphorus from Cheese sandwich is 50% higher.
  • Fortune cookie has 27 times less Sodium than Cheese sandwich. Cheese sandwich has 839mg of Sodium, while Fortune cookie has 31mg.

Food types used in this article are Crackers, wheat, sandwich, with cheese filling and Cookies, fortune.

Infographic

Cheese sandwich 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 Calcium +1600%
Contains more Iron +81.9%
Contains more Magnesium +671.4%
Contains more Phosphorus +991.4%
Contains more Potassium +646.3%
Contains more Zinc +411.8%
Contains more Copper +166.7%
Contains more Manganese +470%
Contains more Selenium +737.9%
Contains less Sodium -96.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 54% 5% 15% 4% 5% 5% 20% 25% 16%
Contains more Calcium +1600%
Contains more Iron +81.9%
Contains more Magnesium +671.4%
Contains more Phosphorus +991.4%
Contains more Potassium +646.3%
Contains more Zinc +411.8%
Contains more Copper +166.7%
Contains more Manganese +470%
Contains more Selenium +737.9%
Contains less Sodium -96.3%

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 +2266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.7%
Contains more Vitamin B2 +228.5%
Contains more Vitamin B3 +73.1%
Contains more Vitamin B5 +109.4%
Contains more Vitamin B6 +1907.7%
Contains more Vitamin B12 +1100%
Equal in Folate - 66
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 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 +2266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.7%
Contains more Vitamin B2 +228.5%
Contains more Vitamin B3 +73.1%
Contains more Vitamin B5 +109.4%
Contains more Vitamin B6 +1907.7%
Contains more Vitamin B12 +1100%
Equal in Folate - 66

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +133.3%
Contains more Fats +825.9%
Contains more Other +245.5%
Contains more Carbs +44.3%
Contains more Water +150%
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +133.3%
Contains more Fats +825.9%
Contains more Other +245.5%
Contains more Carbs +44.3%
Contains more Water +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +669.6%
Contains more Polyunsaturated fat +1867%
Contains less Saturated Fat -83.8%
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
Contains more Monounsaturated Fat +669.6%
Contains more Polyunsaturated fat +1867%
Contains less Saturated Fat -83.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese sandwich Fortune cookie
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Cheese sandwich Fortune cookie Opinion
Net carbs 55.1g 82.4g Fortune cookie
Protein 9.8g 4.2g Cheese sandwich
Fats 25g 2.7g Cheese sandwich
Carbs 58.2g 84g Fortune cookie
Calories 497kcal 378kcal Cheese sandwich
Sugar 45.42g Cheese sandwich
Fiber 3.1g 1.6g Cheese sandwich
Calcium 204mg 12mg Cheese sandwich
Iron 2.62mg 1.44mg Cheese sandwich
Magnesium 54mg 7mg Cheese sandwich
Phosphorus 382mg 35mg Cheese sandwich
Potassium 306mg 41mg Cheese sandwich
Sodium 839mg 31mg Fortune cookie
Zinc 0.87mg 0.17mg Cheese sandwich
Copper 0.16mg 0.06mg Cheese sandwich
Manganese 1.083mg 0.19mg Cheese sandwich
Selenium 24.3µg 2.9µg Cheese sandwich
Vitamin A 71IU 3IU Cheese sandwich
Vitamin A RAE 21µg 1µg Cheese sandwich
Vitamin E 0.03mg Fortune cookie
Vitamin C 1.5mg 0mg Cheese sandwich
Vitamin B1 0.358mg 0.182mg Cheese sandwich
Vitamin B2 0.427mg 0.13mg Cheese sandwich
Vitamin B3 3.185mg 1.84mg Cheese sandwich
Vitamin B5 0.622mg 0.297mg Cheese sandwich
Vitamin B6 0.261mg 0.013mg Cheese sandwich
Folate 64µg 66µg Fortune cookie
Vitamin B12 0.12µg 0.01µg Cheese sandwich
Vitamin K 1.1µg Fortune cookie
Tryptophan 0.13mg 0.061mg Cheese sandwich
Threonine 0.298mg 0.123mg Cheese sandwich
Isoleucine 0.383mg 0.165mg Cheese sandwich
Leucine 0.698mg 0.295mg Cheese sandwich
Lysine 0.344mg 0.157mg Cheese sandwich
Methionine 0.167mg 0.076mg Cheese sandwich
Phenylalanine 0.472mg 0.203mg Cheese sandwich
Valine 0.438mg 0.192mg Cheese sandwich
Histidine 0.219mg 0.088mg Cheese sandwich
Cholesterol 7mg 2mg Fortune cookie
Saturated Fat 4.129g 0.669g Fortune cookie
Omega-3 - DHA 0g 0.001g Fortune cookie
Monounsaturated Fat 10.351g 1.345g Cheese sandwich
Polyunsaturated fat 9.166g 0.466g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich 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
35%
Cheese sandwich
15%
Fortune cookie
Minerals Daily Need Coverage Score
85%
Cheese sandwich
15%
Fortune cookie

Comparison summary

Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 808mg)
Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Fortune cookie
Fortune cookie is lower in Saturated Fat (difference - 3.46g)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 45.42g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich 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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.