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Fortune cookie vs. Cornmeal — In-Depth Nutrition Comparison

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Summary of differences between Fortune cookie and Cornmeal

  • The amount of Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Vitamin B6, Fiber, Phosphorus, and Magnesium in Cornmeal is higher than in Fortune cookie.
  • Cornmeal covers your daily need of Iron 37% more than Fortune cookie.

These are the specific foods used in this comparison Cookies, fortune and Cornmeal, degermed, enriched, yellow.

Infographic

Fortune cookie vs Cornmeal 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.
Contains more Calcium +300%
Contains more Iron +202.8%
Contains more Magnesium +357.1%
Contains more Phosphorus +182.9%
Contains more Potassium +246.3%
Contains less Sodium -77.4%
Contains more Zinc +288.2%
Contains more Copper +26.7%
Contains more Selenium +262.1%
Equal in Manganese - 0.174
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 54% 5% 15% 4% 5% 5% 20% 25% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +300%
Contains more Iron +202.8%
Contains more Magnesium +357.1%
Contains more Phosphorus +182.9%
Contains more Potassium +246.3%
Contains less Sodium -77.4%
Contains more Zinc +288.2%
Contains more Copper +26.7%
Contains more Selenium +262.1%
Equal in Manganese - 0.174

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 B5 +23.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +7033.3%
Contains more Vitamin E +300%
Contains more Vitamin B1 +202.7%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B3 +170%
Contains more Vitamin B6 +1300%
Contains more Folate +216.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 46% 30% 35% 18% 3% 50% 2% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin B5 +23.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +7033.3%
Contains more Vitamin E +300%
Contains more Vitamin B1 +202.7%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B3 +170%
Contains more Vitamin B6 +1300%
Contains more Folate +216.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +54.3%
Contains more Other +115.7%
Contains more Protein +69.3%
Contains more Water +39.8%
Equal in Carbs - 79.45
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Fats +54.3%
Contains more Other +115.7%
Contains more Protein +69.3%
Contains more Water +39.8%
Equal in Carbs - 79.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +244.9%
Contains less Saturated Fat -67.1%
Contains more Polyunsaturated fat +77.7%
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +244.9%
Contains less Saturated Fat -67.1%
Contains more Polyunsaturated fat +77.7%

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

All nutrients comparison - raw data values

Nutrient Fortune cookie Cornmeal Opinion
Net carbs 82.4g 75.55g Fortune cookie
Protein 4.2g 7.11g Cornmeal
Fats 2.7g 1.75g Fortune cookie
Carbs 84g 79.45g Fortune cookie
Calories 378kcal 370kcal Fortune cookie
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 45.42g 1.61g Cornmeal
Fiber 1.6g 3.9g Cornmeal
Calcium 12mg 3mg Fortune cookie
Iron 1.44mg 4.36mg Cornmeal
Magnesium 7mg 32mg Cornmeal
Phosphorus 35mg 99mg Cornmeal
Potassium 41mg 142mg Cornmeal
Sodium 31mg 7mg Cornmeal
Zinc 0.17mg 0.66mg Cornmeal
Copper 0.06mg 0.076mg Cornmeal
Manganese 0.19mg 0.174mg Fortune cookie
Selenium 2.9µg 10.5µg Cornmeal
Vitamin A 3IU 214IU Cornmeal
Vitamin A RAE 1µg 11µg Cornmeal
Vitamin E 0.03mg 0.12mg Cornmeal
Vitamin B1 0.182mg 0.551mg Cornmeal
Vitamin B2 0.13mg 0.382mg Cornmeal
Vitamin B3 1.84mg 4.968mg Cornmeal
Vitamin B5 0.297mg 0.24mg Fortune cookie
Vitamin B6 0.013mg 0.182mg Cornmeal
Folate 66µg 209µg Cornmeal
Vitamin B12 0.01µg 0µg Fortune cookie
Vitamin K 1.1µg 0µg Fortune cookie
Tryptophan 0.061mg 0.038mg Fortune cookie
Threonine 0.123mg 0.172mg Cornmeal
Isoleucine 0.165mg 0.242mg Cornmeal
Leucine 0.295mg 1.006mg Cornmeal
Lysine 0.157mg 0.105mg Fortune cookie
Methionine 0.076mg 0.162mg Cornmeal
Phenylalanine 0.203mg 0.366mg Cornmeal
Valine 0.192mg 0.337mg Cornmeal
Histidine 0.088mg 0.172mg Cornmeal
Cholesterol 2mg 0mg Cornmeal
Saturated Fat 0.669g 0.22g Cornmeal
Omega-3 - DHA 0.001g 0g Fortune cookie
Monounsaturated Fat 1.345g 0.39g Fortune cookie
Polyunsaturated fat 0.466g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Fortune cookie
46%
Cornmeal
Minerals Daily Need Coverage Score
15%
Fortune cookie
37%
Cornmeal

Comparison summary

Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 43.81g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.449g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.