Fortune cookie vs. Béchamel sauce — In-Depth Nutrition Comparison
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What are the main differences between Fortune cookie and Béchamel sauce?
- Fortune cookie is richer in Iron, Folate, Vitamin B1, and Vitamin B3, yet Béchamel sauce is richer in Vitamin B12, Calcium, Phosphorus, Vitamin D, and Vitamin A RAE.
- Fortune cookie's daily need coverage for Iron is 15% higher.
- Fortune cookie has 7 times more Folate than Béchamel sauce. Fortune cookie has 66µg of Folate, while Béchamel sauce has 9µg.
- Fortune cookie contains less Sodium.
We used Cookies, fortune and Sauce, homemade, white, thin types in this comparison.
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.
Contains
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Iron
+585.7%
Contains
less
Sodium
-90.5%
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Copper
+361.5%
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Manganese
+691.7%
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Calcium
+950%
Contains
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Magnesium
+114.3%
Contains
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Phosphorus
+188.6%
Contains
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Potassium
+297.6%
Contains
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Zinc
+147.1%
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Selenium
+13.8%
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Iron
+585.7%
Contains
less
Sodium
-90.5%
Contains
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Copper
+361.5%
Contains
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Manganese
+691.7%
Contains
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Calcium
+950%
Contains
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Magnesium
+114.3%
Contains
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Phosphorus
+188.6%
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Potassium
+297.6%
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Zinc
+147.1%
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Selenium
+13.8%
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.
:
Contains
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Vitamin B1
+230.9%
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Vitamin B3
+605%
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Folate
+633.3%
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Vitamin K
+83.3%
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Vitamin A
+8633.3%
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Vitamin E
+466.7%
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Vitamin D
+∞%
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Vitamin C
+∞%
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Vitamin B2
+41.5%
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Vitamin B5
+14.1%
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Vitamin B6
+215.4%
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Vitamin B12
+2900%
Contains
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Vitamin B1
+230.9%
Contains
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Vitamin B3
+605%
Contains
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Folate
+633.3%
Contains
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Vitamin K
+83.3%
Contains
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Vitamin A
+8633.3%
Contains
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Vitamin E
+466.7%
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Vitamin D
+∞%
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Vitamin C
+∞%
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Vitamin B2
+41.5%
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Vitamin B5
+14.1%
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Vitamin B6
+215.4%
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Vitamin B12
+2900%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+11.4%
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Carbs
+1035.1%
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Fats
+149.3%
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Water
+908.3%
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Other
+30.9%
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Contains
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Protein
+11.4%
Contains
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Carbs
+1035.1%
Contains
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Fats
+149.3%
Contains
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Water
+908.3%
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Other
+30.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-68.9%
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Monounsaturated Fat
+98.5%
Contains
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Polyunsaturated fat
+240.3%
Saturated Fat:
0.669 g
Monounsaturated Fat:
1.345 g
Polyunsaturated fat:
0.466 g
Saturated Fat:
2.152 g
Monounsaturated Fat:
2.67 g
Polyunsaturated fat:
1.586 g
Contains
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Saturated Fat
-68.9%
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Monounsaturated Fat
+98.5%
Contains
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Polyunsaturated fat
+240.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 82.4g | 7.3g |
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| Protein | 4.2g | 3.77g |
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| Fats | 2.7g | 6.73g |
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| Carbs | 84g | 7.4g |
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| Calories | 378kcal | 105kcal |
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| Sugar | 45.42g | 4.78g |
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| Fiber | 1.6g | 0.1g |
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| Calcium | 12mg | 126mg |
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| Iron | 1.44mg | 0.21mg |
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| Magnesium | 7mg | 15mg |
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| Phosphorus | 35mg | 101mg |
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| Potassium | 41mg | 163mg |
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| Sodium | 31mg | 328mg |
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| Zinc | 0.17mg | 0.42mg |
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| Copper | 0.06mg | 0.013mg |
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| Manganese | 0.19mg | 0.024mg |
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| Selenium | 2.9µg | 3.3µg |
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| Vitamin A | 3IU | 262IU |
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| Vitamin A RAE | 1µg | 73µg |
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| Vitamin E | 0.03mg | 0.17mg |
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| Vitamin D | 0IU | 49IU |
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| Vitamin D | 0µg | 1.2µg |
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| Vitamin C | 0mg | 0.8mg |
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| Vitamin B1 | 0.182mg | 0.055mg |
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| Vitamin B2 | 0.13mg | 0.184mg |
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| Vitamin B3 | 1.84mg | 0.261mg |
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| Vitamin B5 | 0.297mg | 0.339mg |
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| Vitamin B6 | 0.013mg | 0.041mg |
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| Folate | 66µg | 9µg |
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| Vitamin B12 | 0.01µg | 0.3µg |
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| Vitamin K | 1.1µg | 0.6µg |
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| Tryptophan | 0.061mg | 0.046mg |
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| Threonine | 0.123mg | 0.147mg |
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| Isoleucine | 0.165mg | 0.198mg |
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| Leucine | 0.295mg | 0.32mg |
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| Lysine | 0.157mg | 0.259mg |
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| Methionine | 0.076mg | 0.082mg |
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| Phenylalanine | 0.203mg | 0.157mg |
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| Valine | 0.192mg | 0.219mg |
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| Histidine | 0.088mg | 0.089mg |
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| Cholesterol | 2mg | 8mg |
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| Saturated Fat | 0.669g | 2.152g |
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| Omega-3 - DHA | 0.001g | 0g |
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| Monounsaturated Fat | 1.345g | 2.67g |
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| Polyunsaturated fat | 0.466g | 1.586g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
15%
19%
Comparison summary
Which food contains less Sodium?
Fortune cookie contains less Sodium (difference - 297mg)
Which food is lower in Cholesterol?
Fortune cookie is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Fortune cookie is lower in Saturated Fat (difference - 1.483g)
Which food is lower in Sugar?
Béchamel sauce is lower in Sugar (difference - 40.64g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)