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Fortune cookie vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between Fortune cookie and Cauliflower?

  • Fortune cookie is richer in Iron, Vitamin B1, Vitamin B3, and Vitamin B2, yet Cauliflower is richer in Vitamin C, Vitamin B6, Vitamin K, Potassium, Vitamin B5, and Choline.
  • Cauliflower's daily need coverage for Vitamin C is 54% higher.
  • Fortune cookie has 4 times more Vitamin B1 than Cauliflower. Fortune cookie has 0.182mg of Vitamin B1, while Cauliflower has 0.05mg.

We used Cookies, fortune and Cauliflower, raw types in this comparison.

Infographic

Fortune cookie vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more IronIron +242.9%
Contains more CopperCopper +53.8%
Contains more ManganeseManganese +22.6%
Contains more SeleniumSelenium +383.3%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +629.3%
Contains more ZincZinc +58.8%
Contains more PhosphorusPhosphorus +25.7%
~equal in Sodium ~30mg

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% 0.18% 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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +264%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +262.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +15.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B5Vitamin B5 +124.6%
Contains more Vitamin B6Vitamin B6 +1315.4%
Contains more Vitamin KVitamin K +1309.1%
Contains more CholineCholine +638.3%
~equal in Vitamin D ~0µg

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +118.8%
Contains more FatsFats +864.3%
Contains more CarbsCarbs +1590.1%
Contains more OtherOther +44.7%
Contains more WaterWater +1050.9%

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
67% 17% 16%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated Fat +3855.9%
Contains more Poly. FatPolyunsaturated fat +1403.2%
Contains less Sat. FatSaturated Fat -80.6%

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 Cauliflower
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fortune cookie Cauliflower Opinion
Calories 378kcal 25kcal Fortune cookie
Protein 4.2g 1.92g Fortune cookie
Fats 2.7g 0.28g Fortune cookie
Vitamin C 0mg 48.2mg Cauliflower
Net carbs 82.4g 2.97g Fortune cookie
Carbs 84g 4.97g Fortune cookie
Cholesterol 2mg 0mg Cauliflower
Magnesium 7mg 15mg Cauliflower
Calcium 12mg 22mg Cauliflower
Potassium 41mg 299mg Cauliflower
Iron 1.44mg 0.42mg Fortune cookie
Sugar 45.42g 1.91g Cauliflower
Fiber 1.6g 2g Cauliflower
Copper 0.06mg 0.039mg Fortune cookie
Zinc 0.17mg 0.27mg Cauliflower
Phosphorus 35mg 44mg Cauliflower
Sodium 31mg 30mg Cauliflower
Vitamin A 3IU 0IU Fortune cookie
Vitamin A 1µg 0µg Fortune cookie
Vitamin E 0.03mg 0.08mg Cauliflower
Manganese 0.19mg 0.155mg Fortune cookie
Selenium 2.9µg 0.6µg Fortune cookie
Vitamin B1 0.182mg 0.05mg Fortune cookie
Vitamin B2 0.13mg 0.06mg Fortune cookie
Vitamin B3 1.84mg 0.507mg Fortune cookie
Vitamin B5 0.297mg 0.667mg Cauliflower
Vitamin B6 0.013mg 0.184mg Cauliflower
Vitamin B12 0.01µg 0µg Fortune cookie
Vitamin K 1.1µg 15.5µg Cauliflower
Folate 66µg 57µg Fortune cookie
Choline 6mg 44.3mg Cauliflower
Saturated Fat 0.669g 0.13g Cauliflower
Monounsaturated Fat 1.345g 0.034g Fortune cookie
Polyunsaturated fat 0.466g 0.031g Fortune cookie
Tryptophan 0.061mg 0.02mg Fortune cookie
Threonine 0.123mg 0.076mg Fortune cookie
Isoleucine 0.165mg 0.071mg Fortune cookie
Leucine 0.295mg 0.106mg Fortune cookie
Lysine 0.157mg 0.217mg Cauliflower
Methionine 0.076mg 0.02mg Fortune cookie
Phenylalanine 0.203mg 0.065mg Fortune cookie
Valine 0.192mg 0.125mg Fortune cookie
Histidine 0.088mg 0.056mg Fortune cookie
Fructose 0.97g Cauliflower
Omega-3 - DHA 0.001g 0g Fortune cookie
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Cauliflower
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
14%
Fortune cookie
30%
Cauliflower
Minerals Daily Need Coverage Score
15%
Fortune cookie
13%
Cauliflower

Comparison summary

Which food is lower in glycemic index?
Fortune cookie
Fortune cookie is lower in glycemic index (difference - 77)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 43.51g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.539g)
Which food is richer in minerals?
?
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.
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.