Fortune cookie vs. Coconut — In-Depth Nutrition Comparison
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A recap on differences between fortune cookie and coconut
- Fortune cookie has more folate and vitamin B1; however, coconut is higher in manganese, copper, fiber, selenium, iron, phosphorus, and potassium.
- Coconut covers your daily saturated fat needs 145% more than fortune cookie.
- Coconut contains 3 times less vitamin B1 than fortune cookie. Fortune cookie contains 0.182mg of vitamin B1, while coconut contains 0.066mg.
- Fortune cookie has less saturated fat.
- The glycemic index of fortune cookie is higher.
Food varieties used in this article are Cookies, fortune and Nuts, coconut meat, 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.
| Contains more MagnesiumMagnesium | +357.1% |
| Contains more CalciumCalcium | +16.7% |
| Contains more PotassiumPotassium | +768.3% |
| Contains more IronIron | +68.8% |
| Contains more CopperCopper | +625% |
| Contains more ZincZinc | +547.1% |
| Contains more PhosphorusPhosphorus | +222.9% |
| Contains less SodiumSodium | -35.5% |
| Contains more ManganeseManganese | +689.5% |
| Contains more SeleniumSelenium | +248.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +175.8% |
| Contains more Vitamin B2Vitamin B2 | +550% |
| Contains more Vitamin B3Vitamin B3 | +240.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +450% |
| Contains more FolateFolate | +153.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B6Vitamin B6 | +315.4% |
| Contains more CholineCholine | +101.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.669g | 29.698g | 132% |
| Manganese | 0.19mg | 1.5mg | 57% |
| Fats | 2.7g | 33.49g | 47% |
| Copper | 0.06mg | 0.435mg | 42% |
| Fiber | 1.6g | 9g | 30% |
| Carbs | 84g | 15.23g | 23% |
| Selenium | 2.9µg | 10.1µg | 13% |
| Iron | 1.44mg | 2.43mg | 12% |
| Phosphorus | 35mg | 113mg | 11% |
| Vitamin B1 | 0.182mg | 0.066mg | 10% |
| Folate | 66µg | 26µg | 10% |
| Potassium | 41mg | 356mg | 9% |
| Vitamin B2 | 0.13mg | 0.02mg | 8% |
| Zinc | 0.17mg | 1.1mg | 8% |
| Vitamin B3 | 1.84mg | 0.54mg | 8% |
| Magnesium | 7mg | 32mg | 6% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Vitamin B6 | 0.013mg | 0.054mg | 3% |
| Protein | 4.2g | 3.33g | 2% |
| Choline | 6mg | 12.1mg | 1% |
| Vitamin K | 1.1µg | 0.2µg | 1% |
| Polyunsaturated fat | 0.466g | 0.366g | 1% |
| Calories | 378kcal | 354kcal | 1% |
| Vitamin E | 0.03mg | 0.24mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 82.4g | 6.23g | N/A |
| Calcium | 12mg | 14mg | 0% |
| Sugar | 45.42g | 6.23g | N/A |
| Sodium | 31mg | 20mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B5 | 0.297mg | 0.3mg | 0% |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Monounsaturated fat | 1.345g | 1.425g | 0% |
| Tryptophan | 0.061mg | 0.039mg | 0% |
| Threonine | 0.123mg | 0.121mg | 0% |
| Isoleucine | 0.165mg | 0.131mg | 0% |
| Leucine | 0.295mg | 0.247mg | 0% |
| Lysine | 0.157mg | 0.147mg | 0% |
| Methionine | 0.076mg | 0.062mg | 0% |
| Phenylalanine | 0.203mg | 0.169mg | 0% |
| Valine | 0.192mg | 0.202mg | 0% |
| Histidine | 0.088mg | 0.077mg | 0% |
| Omega-3 - DHA | 0.001g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more ProteinProtein | +26.1% |
| Contains more CarbsCarbs | +451.5% |
| Contains more OtherOther | +14.6% |
| Contains more FatsFats | +1140.4% |
| Contains more WaterWater | +487.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Poly. FatPolyunsaturated fat | +27.3% |
~equal in
Monounsaturated fat
~1.425g
