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Figs vs. Fortune cookie — In-Depth Nutrition Comparison

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Significant differences between Figs and Fortune cookie

  • Figs have more Vitamin B6, Potassium, and Fiber, however, Fortune cookie is richer in Folate, Iron, Vitamin B1, Vitamin B3, and Vitamin B2.
  • Fortune cookie covers your daily Folate needs 15% more than Figs.
  • Fortune cookie has 9 times less Vitamin B6 than Figs. Figs have 0.113mg of Vitamin B6, while Fortune cookie has 0.013mg.

Specific food types used in this comparison are Figs, raw and Cookies, fortune.

Infographic

Figs 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.
Figs
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
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 +142.9%
Contains more CalciumCalcium +191.7%
Contains more PotassiumPotassium +465.9%
Contains more CopperCopper +16.7%
Contains less SodiumSodium -96.8%
Contains more IronIron +289.2%
Contains more ZincZinc +13.3%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +48.4%
Contains more SeleniumSelenium +1350%

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.
Figs
5
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 6.7% 8.5% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
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 AVitamin A +4633.3%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B6Vitamin B6 +769.2%
Contains more Vitamin KVitamin K +327.3%
Contains more Vitamin B1Vitamin B1 +203.3%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +360%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1000%
Contains more CholineCholine +27.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.297mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 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 WaterWater +888.9%
Contains more ProteinProtein +460%
Contains more FatsFats +800%
Contains more CarbsCarbs +338%
Contains more OtherOther +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
1
22% 24% 53%
Saturated Fat: Sat. Fat 0.06 g
Monounsaturated Fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 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 -91%
Contains more Mono. FatMonounsaturated Fat +1937.9%
Contains more Poly. FatPolyunsaturated fat +223.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Figs Fortune cookie Opinion
Calories 74kcal 378kcal Fortune cookie
Protein 0.75g 4.2g Fortune cookie
Fats 0.3g 2.7g Fortune cookie
Vitamin C 2mg 0mg Figs
Net carbs 16.28g 82.4g Fortune cookie
Carbs 19.18g 84g Fortune cookie
Cholesterol 0mg 2mg Figs
Magnesium 17mg 7mg Figs
Calcium 35mg 12mg Figs
Potassium 232mg 41mg Figs
Iron 0.37mg 1.44mg Fortune cookie
Sugar 16.26g 45.42g Figs
Fiber 2.9g 1.6g Figs
Copper 0.07mg 0.06mg Figs
Zinc 0.15mg 0.17mg Fortune cookie
Phosphorus 14mg 35mg Fortune cookie
Sodium 1mg 31mg Figs
Vitamin A 142IU 3IU Figs
Vitamin A 7µg 1µg Figs
Vitamin E 0.11mg 0.03mg Figs
Manganese 0.128mg 0.19mg Fortune cookie
Selenium 0.2µg 2.9µg Fortune cookie
Vitamin B1 0.06mg 0.182mg Fortune cookie
Vitamin B2 0.05mg 0.13mg Fortune cookie
Vitamin B3 0.4mg 1.84mg Fortune cookie
Vitamin B5 0.3mg 0.297mg Figs
Vitamin B6 0.113mg 0.013mg Figs
Vitamin B12 0µg 0.01µg Fortune cookie
Vitamin K 4.7µg 1.1µg Figs
Folate 6µg 66µg Fortune cookie
Choline 4.7mg 6mg Fortune cookie
Saturated Fat 0.06g 0.669g Figs
Monounsaturated Fat 0.066g 1.345g Fortune cookie
Polyunsaturated fat 0.144g 0.466g Fortune cookie
Tryptophan 0.006mg 0.061mg Fortune cookie
Threonine 0.024mg 0.123mg Fortune cookie
Isoleucine 0.023mg 0.165mg Fortune cookie
Leucine 0.033mg 0.295mg Fortune cookie
Lysine 0.03mg 0.157mg Fortune cookie
Methionine 0.006mg 0.076mg Fortune cookie
Phenylalanine 0.018mg 0.203mg Fortune cookie
Valine 0.028mg 0.192mg Fortune cookie
Histidine 0.011mg 0.088mg Fortune cookie
Omega-3 - DHA 0g 0.001g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Figs 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
9%
Figs
14%
Fortune cookie
Minerals Daily Need Coverage Score
11%
Figs
15%
Fortune cookie

Comparison summary

Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Figs
Figs is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Figs
Figs is lower in Sugar (difference - 29.16g)
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Figs
Figs is lower in Saturated Fat (difference - 0.609g)
Which food is lower in glycemic index?
Figs
Figs is lower in glycemic index (difference - 16)
Which food is richer in minerals?
?
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.
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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.