Fortune cookie vs. Egg white — In-Depth Nutrition Comparison
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A recap on differences between fortune cookie and egg whites
- Fortune cookie has more iron, folate, vitamin B1, vitamin B3, manganese, and fiber; however, egg whites are higher in selenium and vitamin B2.
- Egg whites cover your daily selenium needs 31% more than fortune cookie.
- Fortune cookie has less sodium.
- The glycemic index of fortune cookie is higher.
Food varieties used in this article are Cookies, fortune and Egg, white, raw, fresh.
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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 CalciumCalcium | +71.4% |
| Contains more IronIron | +1700% |
| Contains more CopperCopper | +160.9% |
| Contains more ZincZinc | +466.7% |
| Contains more PhosphorusPhosphorus | +133.3% |
| Contains less SodiumSodium | -81.3% |
| Contains more ManganeseManganese | +1627.3% |
| Contains more MagnesiumMagnesium | +57.1% |
| Contains more PotassiumPotassium | +297.6% |
| Contains more SeleniumSelenium | +589.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +4450% |
| Contains more Vitamin B3Vitamin B3 | +1652.4% |
| Contains more Vitamin B5Vitamin B5 | +56.3% |
| Contains more Vitamin B6Vitamin B6 | +160% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1550% |
| Contains more CholineCholine | +445.5% |
| Contains more Vitamin B2Vitamin B2 | +237.7% |
| Contains more Vitamin B12Vitamin B12 | +800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 2.9µg | 20µg | 31% |
| Carbs | 84g | 0.73g | 28% |
| Vitamin B2 | 0.13mg | 0.439mg | 24% |
| Iron | 1.44mg | 0.08mg | 17% |
| Folate | 66µg | 4µg | 16% |
| Calories | 378kcal | 52kcal | 16% |
| Vitamin B1 | 0.182mg | 0.004mg | 15% |
| Protein | 4.2g | 10.9g | 13% |
| Vitamin B3 | 1.84mg | 0.105mg | 11% |
| Manganese | 0.19mg | 0.011mg | 8% |
| Sodium | 31mg | 166mg | 6% |
| Fiber | 1.6g | 0g | 6% |
| Potassium | 41mg | 163mg | 4% |
| Copper | 0.06mg | 0.023mg | 4% |
| Fats | 2.7g | 0.17g | 4% |
| Polyunsaturated fat | 0.466g | 0g | 3% |
| Monounsaturated fat | 1.345g | 0g | 3% |
| Saturated fat | 0.669g | 0g | 3% |
| Phosphorus | 35mg | 15mg | 3% |
| Vitamin B12 | 0.01µg | 0.09µg | 3% |
| Vitamin B5 | 0.297mg | 0.19mg | 2% |
| Vitamin K | 1.1µg | 0µg | 1% |
| Choline | 6mg | 1.1mg | 1% |
| Magnesium | 7mg | 11mg | 1% |
| Vitamin B6 | 0.013mg | 0.005mg | 1% |
| Calcium | 12mg | 7mg | 1% |
| Zinc | 0.17mg | 0.03mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 82.4g | 0.73g | N/A |
| Sugar | 45.42g | 0.71g | N/A |
| Vitamin E | 0.03mg | 0mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.061mg | 0.125mg | 0% |
| Threonine | 0.123mg | 0.449mg | 0% |
| Isoleucine | 0.165mg | 0.661mg | 0% |
| Leucine | 0.295mg | 1.016mg | 0% |
| Lysine | 0.157mg | 0.806mg | 0% |
| Methionine | 0.076mg | 0.399mg | 0% |
| Phenylalanine | 0.203mg | 0.686mg | 0% |
| Valine | 0.192mg | 0.809mg | 0% |
| Histidine | 0.088mg | 0.29mg | 0% |
| Fructose | 0.07g | 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:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
| Contains more FatsFats | +1488.2% |
| Contains more CarbsCarbs | +11406.8% |
| Contains more OtherOther | +74.6% |
| Contains more ProteinProtein | +159.5% |
| Contains more WaterWater | +994.6% |
