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.
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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% |
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
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 Saturated fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
8%
Minerals Daily Need Coverage Score
15%
63%
Comparison summary
Which food is lower in Saturated fat?
Fortune cookie is lower in Saturated fat (difference - 29.029g)
Which food is cheaper?
Fortune cookie is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 39.19g)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Coconut 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.