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Cheese vs. Fortune cookie — In-Depth Nutrition Comparison

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Significant differences between cheese and fortune cookie

  • The amount of calcium, phosphorus, selenium, vitamin B12, zinc, vitamin A, and vitamin B2 in cheese is higher than in fortune cookie.
  • Cheese covers your daily saturated fat needs 91% more than fortune cookie.
  • Fortune cookie has 414 times less vitamin A than cheese. Cheese has 1242IU of vitamin A, while fortune cookie has 3IU.
  • Fortune cookie contains less cholesterol.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of cheese is 0.

Specific food types used in this comparison are Cheese, cheddar and Cookies, fortune.

Infographic

Cheese 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.
Cheese
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +285.7%
Contains more CalciumCalcium +5816.7%
Contains more PotassiumPotassium +85.4%
Contains more ZincZinc +2041.2%
Contains more PhosphorusPhosphorus +1200%
Contains more SeleniumSelenium +882.8%
Contains more IronIron +928.6%
Contains more CopperCopper +100%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +603.7%

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.
Cheese
9
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 AVitamin A +32900%
Contains more Vitamin EVitamin E +2266.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +229.2%
Contains more Vitamin B5Vitamin B5 +38%
Contains more Vitamin B6Vitamin B6 +407.7%
Contains more Vitamin B12Vitamin B12 +10900%
Contains more Vitamin KVitamin K +118.2%
Contains more CholineCholine +175%
Contains more Vitamin B1Vitamin B1 +527.6%
Contains more Vitamin B3Vitamin B3 +3018.6%
Contains more FolateFolate +144.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +444.5%
Contains more FatsFats +1133.7%
Contains more WaterWater +362.8%
Contains more OtherOther +237.3%
Contains more CarbsCarbs +2618.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +587.4%
Contains more Poly. FatPolyunsaturated fat +204.9%
Contains less Sat. FatSaturated fat -96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Fortune cookie DV% diff.
Saturated fat 18.867g 0.669g 83%
Calcium 710mg 12mg 70%
Phosphorus 455mg 35mg 60%
Fats 33.31g 2.7g 47%
Selenium 28.5µg 2.9µg 47%
Vitamin B12 1.1µg 0.01µg 45%
Protein 22.87g 4.2g 37%
Vitamin A 330µg 1µg 37%
Zinc 3.64mg 0.17mg 32%
Cholesterol 99mg 2mg 32%
Sodium 653mg 31mg 27%
Carbs 3.09g 84g 27%
Vitamin B2 0.428mg 0.13mg 23%
Monounsaturated fat 9.246g 1.345g 20%
Iron 0.14mg 1.44mg 16%
Vitamin B1 0.029mg 0.182mg 13%
Vitamin B3 0.059mg 1.84mg 11%
Folate 27µg 66µg 10%
Manganese 0.027mg 0.19mg 7%
Fiber 0g 1.6g 6%
Polyunsaturated fat 1.421g 0.466g 6%
Vitamin E 0.71mg 0.03mg 5%
Magnesium 27mg 7mg 5%
Vitamin B6 0.066mg 0.013mg 4%
Vitamin D 0.6µg 0µg 3%
Copper 0.03mg 0.06mg 3%
Vitamin D 24IU 0IU 3%
Vitamin B5 0.41mg 0.297mg 2%
Choline 16.5mg 6mg 2%
Calories 404kcal 378kcal 1%
Vitamin K 2.4µg 1.1µg 1%
Potassium 76mg 41mg 1%
Net carbs 3.09g 82.4g N/A
Sugar 0.48g 45.42g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.061mg 0%
Threonine 1.044mg 0.123mg 0%
Isoleucine 1.206mg 0.165mg 0%
Leucine 1.939mg 0.295mg 0%
Lysine 1.025mg 0.157mg 0%
Methionine 0.547mg 0.076mg 0%
Phenylalanine 1.074mg 0.203mg 0%
Valine 1.404mg 0.192mg 0%
Histidine 0.547mg 0.088mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0.001g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese 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
35%
Cheese
15%
Fortune cookie
Minerals Daily Need Coverage Score
79%
Cheese
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 622mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 18.198g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 44.94g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.