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Fortune cookie vs. Beefsteak raw — In-Depth Nutrition Comparison

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A recap on differences between fortune cookie and beefsteak raw

  • Fortune cookie has more folate and vitamin B1; however, beefsteak raw is higher in vitamin B12, zinc, selenium, vitamin B6, phosphorus, vitamin B3, and potassium.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than fortune cookie.
  • Beefsteak raw contains 22 times less folate than fortune cookie. Fortune cookie contains 66µg of folate, while beefsteak raw contains 3µg.
  • Fortune cookie has less cholesterol.
  • The glycemic index of fortune cookie is higher.

Food varieties used in this article are Cookies, fortune and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Fortune cookie vs Beefsteak raw 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.
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +140%
Contains less SodiumSodium -43.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +257.1%
Contains more PotassiumPotassium +814.6%
Contains more IronIron +38.9%
Contains more CopperCopper +31.7%
Contains more ZincZinc +3017.6%
Contains more PhosphorusPhosphorus +528.6%
Contains more SeleniumSelenium +862.1%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +142.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +2100%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +174.3%
Contains more Vitamin B6Vitamin B6 +4076.9%
Contains more Vitamin B12Vitamin B12 +26800%
Contains more Vitamin KVitamin K +36.4%
~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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +233.3%
Contains more ProteinProtein +409%
Contains more FatsFats +98.5%
Contains more WaterWater +811.6%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -64.3%
Contains more Poly. FatPolyunsaturated fat +146.6%
Contains more Mono. FatMonounsaturated fat +75%

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 Beefsteak raw
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 Equal

All nutrients comparison - raw data values

Nutrient Fortune cookie Beefsteak raw DV% diff.
Vitamin B12 0.01µg 2.69µg 112%
Zinc 0.17mg 5.3mg 47%
Selenium 2.9µg 27.9µg 45%
Vitamin B6 0.013mg 0.543mg 41%
Protein 4.2g 21.38g 34%
Carbs 84g 0g 28%
Phosphorus 35mg 220mg 26%
Cholesterol 2mg 67mg 22%
Vitamin B3 1.84mg 5.048mg 20%
Folate 66µg 3µg 16%
Calories 378kcal 134kcal 12%
Potassium 41mg 375mg 10%
Vitamin B1 0.182mg 0.075mg 9%
Manganese 0.19mg 8%
Iron 1.44mg 2mg 7%
Vitamin B5 0.297mg 6%
Fiber 1.6g 0g 6%
Saturated fat 0.669g 1.875g 5%
Vitamin B2 0.13mg 0.182mg 4%
Magnesium 7mg 25mg 4%
Fats 2.7g 5.36g 4%
Monounsaturated fat 1.345g 2.354g 3%
Polyunsaturated fat 0.466g 0.189g 2%
Copper 0.06mg 0.079mg 2%
Vitamin D 0µg 0.1µg 1%
Choline 6mg 1%
Calcium 12mg 5mg 1%
Sodium 31mg 55mg 1%
Net carbs 82.4g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 45.42g 0g N/A
Vitamin E 0.03mg 0%
Vitamin A 1µg 2µg 0%
Vitamin K 1.1µg 1.5µg 0%
Trans fat 0.253g N/A
Tryptophan 0.061mg 0.262mg 0%
Threonine 0.123mg 1.099mg 0%
Isoleucine 0.165mg 1.09mg 0%
Leucine 0.295mg 2.011mg 0%
Lysine 0.157mg 2.247mg 0%
Methionine 0.076mg 0.621mg 0%
Phenylalanine 0.203mg 0.931mg 0%
Valine 0.192mg 1.152mg 0%
Histidine 0.088mg 0.868mg 0%
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
48%
Beefsteak raw
Minerals Daily Need Coverage Score
15%
Fortune cookie
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 65mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 1.206g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2.4)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 45.42g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Beefsteak raw
Beefsteak raw is relatively richer in minerals
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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.