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Fortune cookie vs. Pollock — In-Depth Nutrition Comparison

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How are fortune cookie and pollock different?

  • Fortune cookie is richer in folate, while pollock is higher in vitamin B12, selenium, phosphorus, vitamin B6, magnesium, choline, and vitamin B3.
  • Pollock covers your daily need for vitamin B12, 152% more than fortune cookie.
  • Fortune cookie contains 22 times more folate than pollock. Fortune cookie contains 66µg of folate, while pollock contains 3µg.
  • Fortune cookie is lower in sodium.
  • Fortune cookie has a higher glycemic index (77) than pollock (0).

Cookies, fortune and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types were used in this article.

Infographic

Fortune cookie vs Pollock infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more IronIron +157.1%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +955.6%
Contains more MagnesiumMagnesium +1057.1%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +948.8%
Contains more ZincZinc +235.3%
Contains more PhosphorusPhosphorus +662.9%
Contains more SeleniumSelenium +1420.7%
~equal in Copper ~0.06mg

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.
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%
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin B1Vitamin B1 +237%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +2100%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +71.5%
Contains more Vitamin B3Vitamin B3 +114.6%
Contains more Vitamin B5Vitamin B5 +45.5%
Contains more Vitamin B6Vitamin B6 +2430.8%
Contains more Vitamin B12Vitamin B12 +36500%
Contains more CholineCholine +1426.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more FatsFats +128.8%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +459%
Contains more WaterWater +820.6%
Contains more OtherOther +53.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +903.7%
Contains less Sat. FatSaturated fat -76.2%
Contains more Poly. FatPolyunsaturated fat +25.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fortune cookie Pollock DV% diff.
Vitamin B12 0.01µg 3.66µg 152%
Selenium 2.9µg 44.1µg 75%
Protein 4.2g 23.48g 39%
Phosphorus 35mg 267mg 33%
Carbs 84g 0g 28%
Cholesterol 2mg 86mg 28%
Vitamin B6 0.013mg 0.329mg 24%
Magnesium 7mg 81mg 18%
Sodium 31mg 419mg 17%
Choline 6mg 91.6mg 16%
Folate 66µg 3µg 16%
Calories 378kcal 111kcal 13%
Vitamin B3 1.84mg 3.949mg 13%
Potassium 41mg 430mg 11%
Vitamin B1 0.182mg 0.054mg 11%
Iron 1.44mg 0.56mg 11%
Vitamin D 0µg 1.3µg 7%
Manganese 0.19mg 0.018mg 7%
Vitamin B2 0.13mg 0.223mg 7%
Fiber 1.6g 0g 6%
Calcium 12mg 72mg 6%
Vitamin D 0IU 51IU 6%
Zinc 0.17mg 0.57mg 4%
Monounsaturated fat 1.345g 0.134g 3%
Vitamin B5 0.297mg 0.432mg 3%
Fats 2.7g 1.18g 2%
Vitamin A 1µg 17µg 2%
Saturated fat 0.669g 0.159g 2%
Vitamin E 0.03mg 0.28mg 2%
Vitamin K 1.1µg 0.1µg 1%
Polyunsaturated fat 0.466g 0.583g 1%
Net carbs 82.4g 0g N/A
Sugar 45.42g 0g N/A
Copper 0.06mg 0.06mg 0%
Tryptophan 0.061mg 0.263mg 0%
Threonine 0.123mg 1.029mg 0%
Isoleucine 0.165mg 1.082mg 0%
Leucine 0.295mg 1.908mg 0%
Lysine 0.157mg 2.157mg 0%
Methionine 0.076mg 0.696mg 0%
Phenylalanine 0.203mg 0.917mg 0%
Valine 0.192mg 1.21mg 0%
Histidine 0.088mg 0.691mg 0%
Omega-3 - EPA 0g 0.086g N/A
Omega-3 - DHA 0.001g 0.423g N/A
Omega-3 - DPA 0g 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Pollock
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
15%
Fortune cookie
60%
Pollock
Minerals Daily Need Coverage Score
15%
Fortune cookie
59%
Pollock

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 45.42g)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 0.51g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Pollock
Pollock is relatively richer in minerals
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 84mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 388mg)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $7)

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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.