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  6. Fortune cookie vs. Plantain raw

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

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How are fortune cookie and plantain raw different?

  • Fortune cookie is richer in folate, vitamin B1, iron, vitamin B3, and vitamin B2, while plantain raw is higher in vitamin A, vitamin B6, vitamin C, potassium, and magnesium.
  • Plantain raw covers your daily need for vitamin A, 22% more than fortune cookie.
  • Fortune cookie contains 4 times more vitamin B1 than plantain raw. Fortune cookie contains 0.182mg of vitamin B1, while plantain raw contains 0.052mg.
  • Fortune cookie has a higher glycemic index (77) than plantain raw (37).

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

Infographic

Fortune cookie vs Plantain raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +300%
Contains more IronIron +140%
Contains more ZincZinc +21.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +93.3%
Contains more MagnesiumMagnesium +428.6%
Contains more PotassiumPotassium +1117.1%
Contains more CopperCopper +35%
Contains less SodiumSodium -87.1%
~equal in Phosphorus ~34mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +140.7%
Contains more Vitamin B3Vitamin B3 +168.2%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin B6Vitamin B6 +2200%
Contains more CholineCholine +125%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fortune cookie Plantain raw DV% diff.
Vitamin B6 0.013mg 0.299mg 22%
Vitamin C 0mg 18.4mg 20%
Carbs 84g 31.89g 17%
Calories 378kcal 122kcal 13%
Potassium 41mg 499mg 13%
Folate 66µg 22µg 11%
Iron 1.44mg 0.6mg 11%
Vitamin B1 0.182mg 0.052mg 11%
Manganese 0.19mg 8%
Vitamin B3 1.84mg 0.686mg 7%
Magnesium 7mg 37mg 7%
Vitamin A 1µg 56µg 6%
Vitamin B2 0.13mg 0.054mg 6%
Protein 4.2g 1.3g 6%
Fats 2.7g 0.37g 4%
Polyunsaturated fat 0.466g 0.069g 3%
Fiber 1.6g 2.3g 3%
Monounsaturated fat 1.345g 0.032g 3%
Selenium 2.9µg 1.5µg 3%
Copper 0.06mg 0.081mg 2%
Saturated fat 0.669g 0.143g 2%
Vitamin B5 0.297mg 0.26mg 1%
Calcium 12mg 3mg 1%
Vitamin E 0.03mg 0.14mg 1%
Sodium 31mg 4mg 1%
Cholesterol 2mg 0mg 1%
Choline 6mg 13.5mg 1%
Net carbs 82.4g 29.59g N/A
Sugar 45.42g 15g N/A
Zinc 0.17mg 0.14mg 0%
Phosphorus 35mg 34mg 0%
Vitamin B12 0.01µg 0µg 0%
Vitamin K 1.1µg 0.7µg 0%
Tryptophan 0.061mg 0.015mg 0%
Threonine 0.123mg 0.034mg 0%
Isoleucine 0.165mg 0.036mg 0%
Leucine 0.295mg 0.059mg 0%
Lysine 0.157mg 0.06mg 0%
Methionine 0.076mg 0.017mg 0%
Phenylalanine 0.203mg 0.044mg 0%
Valine 0.192mg 0.046mg 0%
Histidine 0.088mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +223.1%
Contains more FatsFats +629.7%
Contains more CarbsCarbs +163.4%
Contains more WaterWater +716%
~equal in Other ~1.16g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +4103.1%
Contains more Poly. FatPolyunsaturated fat +575.4%
Contains less Sat. FatSaturated fat -78.6%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.