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

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How are fortune cookie and chard raw different?

  • Fortune cookie is richer in folate, vitamin B1, and vitamin B3, while chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, copper, vitamin E, and potassium.
  • Chard raw covers your daily need for vitamin K, 691% more than fortune cookie.
  • Fortune cookie contains 5 times more folate than chard raw. Fortune cookie contains 66µg of folate, while chard raw contains 14µg.
  • Fortune cookie has a higher glycemic index (77) than chard raw (32).

Cookies, fortune and Chard, swiss, raw types were used in this article.

Infographic

Fortune cookie vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains less SodiumSodium -85.4%
Contains more SeleniumSelenium +222.2%
Contains more MagnesiumMagnesium +1057.1%
Contains more CalciumCalcium +325%
Contains more PotassiumPotassium +824.4%
Contains more IronIron +25%
Contains more CopperCopper +198.3%
Contains more ZincZinc +111.8%
Contains more PhosphorusPhosphorus +31.4%
Contains more ManganeseManganese +92.6%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +355%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +360%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +371.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +6200%
Contains more Vitamin B6Vitamin B6 +661.5%
Contains more Vitamin KVitamin K +75354.5%
Contains more CholineCholine +200%
~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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +133.3%
Contains more FatsFats +1250%
Contains more CarbsCarbs +2146%
Contains more WaterWater +1058.3%
Contains more OtherOther +45.5%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +3262.5%
Contains more Poly. FatPolyunsaturated fat +565.7%
Contains less Sat. FatSaturated fat -95.5%

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 Chard raw
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fortune cookie Chard raw DV% diff.
Vitamin K 1.1µg 830µg 691%
Vitamin A 1µg 306µg 34%
Vitamin C 0mg 30mg 33%
Carbs 84g 3.74g 27%
Calories 378kcal 19kcal 18%
Magnesium 7mg 81mg 18%
Copper 0.06mg 0.179mg 13%
Folate 66µg 14µg 13%
Vitamin E 0.03mg 1.89mg 12%
Vitamin B1 0.182mg 0.04mg 12%
Potassium 41mg 379mg 10%
Vitamin B3 1.84mg 0.4mg 9%
Sodium 31mg 213mg 8%
Manganese 0.19mg 0.366mg 8%
Vitamin B6 0.013mg 0.099mg 7%
Iron 1.44mg 1.8mg 5%
Protein 4.2g 1.8g 5%
Calcium 12mg 51mg 4%
Selenium 2.9µg 0.9µg 4%
Fats 2.7g 0.2g 4%
Polyunsaturated fat 0.466g 0.07g 3%
Vitamin B2 0.13mg 0.09mg 3%
Vitamin B5 0.297mg 0.172mg 3%
Saturated fat 0.669g 0.03g 3%
Monounsaturated fat 1.345g 0.04g 3%
Phosphorus 35mg 46mg 2%
Zinc 0.17mg 0.36mg 2%
Choline 6mg 18mg 2%
Cholesterol 2mg 0mg 1%
Net carbs 82.4g 2.14g N/A
Sugar 45.42g 1.1g N/A
Fiber 1.6g 1.6g 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.061mg 0.017mg 0%
Threonine 0.123mg 0.083mg 0%
Isoleucine 0.165mg 0.147mg 0%
Leucine 0.295mg 0.13mg 0%
Lysine 0.157mg 0.099mg 0%
Methionine 0.076mg 0.019mg 0%
Phenylalanine 0.203mg 0.11mg 0%
Valine 0.192mg 0.11mg 0%
Histidine 0.088mg 0.036mg 0%
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Chard 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
185%
Chard raw
Minerals Daily Need Coverage Score
15%
Fortune cookie
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 182mg)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 44.32g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.639g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Chard raw
Chard 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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.