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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.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of figs is 61.

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% 2.3% 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% 0.33% 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 +600%
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

All nutrients comparison - raw data values

Nutrient Figs Fortune cookie DV% diff.
Carbs 19.18g 84g 22%
Calories 74kcal 378kcal 15%
Folate 6µg 66µg 15%
Iron 0.37mg 1.44mg 13%
Vitamin B1 0.06mg 0.182mg 10%
Vitamin B3 0.4mg 1.84mg 9%
Vitamin B6 0.113mg 0.013mg 8%
Protein 0.75g 4.2g 7%
Vitamin B2 0.05mg 0.13mg 6%
Potassium 232mg 41mg 6%
Selenium 0.2µg 2.9µg 5%
Fiber 2.9g 1.6g 5%
Fats 0.3g 2.7g 4%
Manganese 0.128mg 0.19mg 3%
Saturated fat 0.06g 0.669g 3%
Monounsaturated fat 0.066g 1.345g 3%
Phosphorus 14mg 35mg 3%
Vitamin K 4.7µg 1.1µg 3%
Vitamin C 2mg 0mg 2%
Calcium 35mg 12mg 2%
Magnesium 17mg 7mg 2%
Polyunsaturated fat 0.144g 0.466g 2%
Cholesterol 0mg 2mg 1%
Vitamin A 7µg 1µg 1%
Vitamin E 0.11mg 0.03mg 1%
Sodium 1mg 31mg 1%
Copper 0.07mg 0.06mg 1%
Net carbs 16.28g 82.4g N/A
Sugar 16.26g 45.42g N/A
Zinc 0.15mg 0.17mg 0%
Vitamin B5 0.3mg 0.297mg 0%
Vitamin B12 0µg 0.01µg 0%
Choline 4.7mg 6mg 0%
Tryptophan 0.006mg 0.061mg 0%
Threonine 0.024mg 0.123mg 0%
Isoleucine 0.023mg 0.165mg 0%
Leucine 0.033mg 0.295mg 0%
Lysine 0.03mg 0.157mg 0%
Methionine 0.006mg 0.076mg 0%
Phenylalanine 0.018mg 0.203mg 0%
Valine 0.028mg 0.192mg 0%
Histidine 0.011mg 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A

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%

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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.