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Fortune cookie vs. Cracker — In-Depth Nutrition Comparison

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Significant differences between Fortune cookie and Cracker

  • The amount of Vitamin K, Iron, Phosphorus, Vitamin B2, Vitamin E , Vitamin B1, Vitamin B3, and Manganese in Cracker is higher than in Fortune cookie.
  • Cracker covers your daily Vitamin K needs 57% more than Fortune cookie.
  • Fortune cookie contains less Saturated Fat.

Specific food types used in this comparison are Cookies, fortune and Crackers, standard snack-type, regular.

Infographic

Fortune cookie vs Cracker 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 less Sodium -95.7%
Contains more Calcium +900%
Contains more Iron +179.9%
Contains more Magnesium +157.1%
Contains more Phosphorus +608.6%
Contains more Potassium +187.8%
Contains more Zinc +188.2%
Contains more Copper +73.3%
Contains more Manganese +158.4%
Contains more Selenium +131%
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 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains less Sodium -95.7%
Contains more Calcium +900%
Contains more Iron +179.9%
Contains more Magnesium +157.1%
Contains more Phosphorus +608.6%
Contains more Potassium +187.8%
Contains more Zinc +188.2%
Contains more Copper +73.3%
Contains more Manganese +158.4%
Contains more Selenium +131%

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 A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +10000%
Contains more Vitamin B1 +128.6%
Contains more Vitamin B2 +250.8%
Contains more Vitamin B3 +136.5%
Contains more Vitamin B5 +40.4%
Contains more Vitamin B6 +384.6%
Contains more Folate +39.4%
Contains more Vitamin K +6200%
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 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +10000%
Contains more Vitamin B1 +128.6%
Contains more Vitamin B2 +250.8%
Contains more Vitamin B3 +136.5%
Contains more Vitamin B5 +40.4%
Contains more Vitamin B6 +384.6%
Contains more Folate +39.4%
Contains more Vitamin K +6200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +37%
Contains more Water +154.8%
Contains more Protein +58.1%
Contains more Fats +878.9%
Contains more Other +126.4%
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Carbs +37%
Contains more Water +154.8%
Contains more Protein +58.1%
Contains more Fats +878.9%
Contains more Other +126.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -88%
Contains more Monounsaturated Fat +387.2%
Contains more Polyunsaturated fat +2719.1%
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -88%
Contains more Monounsaturated Fat +387.2%
Contains more Polyunsaturated fat +2719.1%

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

All nutrients comparison - raw data values

Nutrient Fortune cookie Cracker Opinion
Net carbs 82.4g 59g Fortune cookie
Protein 4.2g 6.64g Cracker
Fats 2.7g 26.43g Cracker
Carbs 84g 61.3g Fortune cookie
Calories 378kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 45.42g 8.18g Cracker
Fiber 1.6g 2.3g Cracker
Calcium 12mg 120mg Cracker
Iron 1.44mg 4.03mg Cracker
Magnesium 7mg 18mg Cracker
Phosphorus 35mg 248mg Cracker
Potassium 41mg 118mg Cracker
Sodium 31mg 726mg Fortune cookie
Zinc 0.17mg 0.49mg Cracker
Copper 0.06mg 0.104mg Cracker
Manganese 0.19mg 0.491mg Cracker
Selenium 2.9µg 6.7µg Cracker
Vitamin A 3IU 0IU Fortune cookie
Vitamin A RAE 1µg 0µg Fortune cookie
Vitamin E 0.03mg 3.03mg Cracker
Vitamin B1 0.182mg 0.416mg Cracker
Vitamin B2 0.13mg 0.456mg Cracker
Vitamin B3 1.84mg 4.352mg Cracker
Vitamin B5 0.297mg 0.417mg Cracker
Vitamin B6 0.013mg 0.063mg Cracker
Folate 66µg 92µg Cracker
Vitamin B12 0.01µg 0µg Fortune cookie
Vitamin K 1.1µg 69.3µg Cracker
Tryptophan 0.061mg 0.084mg Cracker
Threonine 0.123mg 0.193mg Cracker
Isoleucine 0.165mg 0.246mg Cracker
Leucine 0.295mg 0.471mg Cracker
Lysine 0.157mg 0.103mg Fortune cookie
Methionine 0.076mg 0.112mg Cracker
Phenylalanine 0.203mg 0.331mg Cracker
Valine 0.192mg 0.294mg Cracker
Histidine 0.088mg 0.145mg Cracker
Cholesterol 2mg 0mg Cracker
Trans Fat 1.076g Fortune cookie
Saturated Fat 0.669g 5.562g Fortune cookie
Omega-3 - DHA 0.001g 0g Fortune cookie
Monounsaturated Fat 1.345g 6.553g Cracker
Polyunsaturated fat 0.466g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Cracker
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
53%
Cracker
Minerals Daily Need Coverage Score
15%
Fortune cookie
56%
Cracker

Comparison summary

Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 695mg)
Which food is lower in Saturated Fat?
Fortune cookie
Fortune cookie is lower in Saturated Fat (difference - 4.893g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cracker
Cracker is lower in Sugar (difference - 37.24g)
Which food is lower in Cholesterol?
Cracker
Cracker is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
Cracker
Cracker is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Cracker
Cracker is relatively richer in minerals
Which food is richer in vitamins?
Cracker
Cracker 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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.