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Fortune cookie vs. Carob — In-Depth Nutrition Comparison

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Important differences between fortune cookie and carob

  • Fortune cookie has more folate; however, carob is richer in zinc, calcium, potassium, copper, phosphorus, vitamin B12, vitamin E, and vitamin B5.
  • Carob's daily need coverage for saturated fat is 142% more.
  • Fortune cookie contains 3 times more folate than carob. Fortune cookie contains 66µg of folate, while carob contains 21µg.
  • Fortune cookie contains less saturated fat.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of carob is 39.

The food varieties used in the comparison are Cookies, fortune and Candies, carob, unsweetened.

Infographic

Fortune cookie vs Carob 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%
Carob
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 91% 56% 48% 61% 96% 54% 14% 18% 28%
Contains more IronIron +11.6%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +35.7%
Contains more MagnesiumMagnesium +414.3%
Contains more CalciumCalcium +2425%
Contains more PotassiumPotassium +1443.9%
Contains more CopperCopper +205%
Contains more ZincZinc +1976.5%
Contains more PhosphorusPhosphorus +260%
Contains more SeleniumSelenium +79.3%

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%
Carob
8
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 1.7% 0.33% 31% 0% 25% 41% 20% 45% 30% 35% 19% 16% 10%
Contains more Vitamin B1Vitamin B1 +82%
Contains more Vitamin B3Vitamin B3 +76.9%
Contains more FolateFolate +214.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5133.3%
Contains more Vitamin B2Vitamin B2 +36.9%
Contains more Vitamin B5Vitamin B5 +152.5%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin B12Vitamin B12 +2700%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +216.7%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fortune cookie Carob DV% diff.
Saturated fat 0.669g 29.018g 129%
Fats 2.7g 31.36g 44%
Zinc 0.17mg 3.53mg 31%
Calcium 12mg 303mg 29%
Potassium 41mg 633mg 17%
Copper 0.06mg 0.183mg 14%
Phosphorus 35mg 126mg 13%
Folate 66µg 21µg 11%
Vitamin B12 0.01µg 0.28µg 11%
Vitamin E 0.03mg 1.57mg 10%
Carbs 84g 56.29g 9%
Vitamin B6 0.013mg 0.13mg 9%
Vitamin B5 0.297mg 0.75mg 9%
Fiber 1.6g 3.8g 9%
Calories 378kcal 540kcal 8%
Protein 4.2g 8.15g 8%
Vitamin B1 0.182mg 0.1mg 7%
Magnesium 7mg 36mg 7%
Vitamin K 1.1µg 7.7µg 6%
Vitamin B3 1.84mg 1.04mg 5%
Selenium 2.9µg 5.2µg 4%
Vitamin B2 0.13mg 0.178mg 4%
Sodium 31mg 107mg 3%
Manganese 0.19mg 0.14mg 2%
Iron 1.44mg 1.29mg 2%
Choline 6mg 19mg 2%
Monounsaturated fat 1.345g 0.483g 2%
Vitamin C 0mg 0.5mg 1%
Polyunsaturated fat 0.466g 0.295g 1%
Net carbs 82.4g 52.49g N/A
Cholesterol 2mg 1mg 0%
Sugar 45.42g 34.11g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.061mg 0%
Threonine 0.123mg 0%
Isoleucine 0.165mg 0%
Leucine 0.295mg 0%
Lysine 0.157mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.203mg 0%
Valine 0.192mg 0%
Histidine 0.088mg 0%
Omega-3 - DHA 0.001g 0g 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
Carob
3
8% 31% 56% 3%
Protein: 8.15 g
Fats: 31.36 g
Carbs: 56.29 g
Water: 1.54 g
Other: 2.66 g
Contains more CarbsCarbs +49.2%
Contains more WaterWater +419.5%
Contains more ProteinProtein +94%
Contains more FatsFats +1061.5%
Contains more OtherOther +141.8%

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
Carob
0
97%
Saturated fat: Sat. Fat 29.018 g
Monounsaturated fat: Mono. Fat 0.483 g
Polyunsaturated fat: Poly. Fat 0.295 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +178.5%
Contains more Poly. FatPolyunsaturated fat +58%

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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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/nutrients
  2. Carob - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167973/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.