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Fortune cookie vs. Beef broiled — In-Depth Nutrition Comparison

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How are fortune cookie and beef broiled different?

  • Fortune cookie is higher in folate; however, beef broiled is richer in vitamin B12, zinc, selenium, vitamin B6, phosphorus, vitamin B3, and iron.
  • Daily need coverage for vitamin B12 for beef broiled is 110% higher.
  • Fortune cookie contains 7 times more folate than beef broiled. While fortune cookie contains 66µg of folate, beef broiled contains only 9µg.
  • Fortune cookie has less saturated fat.
  • Beef broiled has a lower glycemic index (0) than fortune cookie (77).

Cookies, fortune and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled are the varieties used in this article.

Infographic

Fortune cookie vs Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains less SodiumSodium -56.9%
Contains more ManganeseManganese +1483.3%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +675.6%
Contains more IronIron +80.6%
Contains more CopperCopper +41.7%
Contains more ZincZinc +3611.8%
Contains more PhosphorusPhosphorus +465.7%
Contains more SeleniumSelenium +641.4%

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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin B1Vitamin B1 +295.7%
Contains more FolateFolate +633.3%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +35.4%
Contains more Vitamin B3Vitamin B3 +192.3%
Contains more Vitamin B5Vitamin B5 +121.5%
Contains more Vitamin B6Vitamin B6 +2838.5%
Contains more Vitamin B12Vitamin B12 +26300%
Contains more CholineCholine +1273.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~1.2µg

All nutrients comparison - raw data values

Nutrient Fortune cookie Beef broiled DV% diff.
Vitamin B12 0.01µg 2.64µg 110%
Zinc 0.17mg 6.31mg 56%
Protein 4.2g 25.93g 43%
Selenium 2.9µg 21.5µg 34%
Cholesterol 2mg 88mg 29%
Carbs 84g 0g 28%
Vitamin B6 0.013mg 0.382mg 28%
Saturated fat 0.669g 5.895g 24%
Phosphorus 35mg 198mg 23%
Vitamin B3 1.84mg 5.378mg 22%
Fats 2.7g 15.41g 20%
Iron 1.44mg 2.6mg 15%
Choline 6mg 82.4mg 14%
Folate 66µg 9µg 14%
Monounsaturated fat 1.345g 6.668g 13%
Vitamin B1 0.182mg 0.046mg 11%
Potassium 41mg 318mg 8%
Manganese 0.19mg 0.012mg 8%
Vitamin B5 0.297mg 0.658mg 7%
Calories 378kcal 250kcal 6%
Fiber 1.6g 0g 6%
Vitamin B2 0.13mg 0.176mg 4%
Copper 0.06mg 0.085mg 3%
Magnesium 7mg 21mg 3%
Sodium 31mg 72mg 2%
Vitamin E 0.03mg 0.12mg 1%
Calcium 12mg 18mg 1%
Net carbs 82.4g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 45.42g 0g N/A
Vitamin A 1µg 3µg 0%
Vitamin K 1.1µg 1.2µg 0%
Trans fat 0.572g N/A
Polyunsaturated fat 0.466g 0.484g 0%
Tryptophan 0.061mg 0.094mg 0%
Threonine 0.123mg 0.72mg 0%
Isoleucine 0.165mg 0.822mg 0%
Leucine 0.295mg 1.45mg 0%
Lysine 0.157mg 1.54mg 0%
Methionine 0.076mg 0.478mg 0%
Phenylalanine 0.203mg 0.725mg 0%
Valine 0.192mg 0.914mg 0%
Histidine 0.088mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0.001g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +61.8%
Contains more ProteinProtein +517.4%
Contains more FatsFats +470.7%
Contains more WaterWater +624.8%

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -88.7%
Contains more Mono. FatMonounsaturated fat +395.8%
~equal in Polyunsaturated fat ~0.484g

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.