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Fortune cookie vs. Falafel — In-Depth Nutrition Comparison

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How are Fortune cookie and Falafel different?

  • Falafel has more Iron, Phosphorus, Copper, Manganese, Magnesium, Potassium, Zinc, and Vitamin B6 than Fortune cookie.
  • Daily need coverage for Iron from Falafel is 25% higher.

Cookies, fortune and Falafel, home-prepared are the varieties used in this article.

Infographic

Fortune cookie vs Falafel 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.
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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains less SodiumSodium -89.5%
Contains more SeleniumSelenium +190%
Contains more MagnesiumMagnesium +1071.4%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +1326.8%
Contains more IronIron +137.5%
Contains more CopperCopper +330%
Contains more ZincZinc +782.4%
Contains more PhosphorusPhosphorus +448.6%
Contains more ManganeseManganese +263.7%

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.
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% 0.18% 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 5.3% 0.78% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +24.7%
Contains more Vitamin B3Vitamin B3 +76.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin B2Vitamin B2 +27.7%
Contains more Vitamin B6Vitamin B6 +861.5%
Contains more FolateFolate +40.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg

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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more CarbsCarbs +163.8%
Contains more ProteinProtein +216.9%
Contains more FatsFats +559.3%
Contains more WaterWater +332.8%
Contains more OtherOther +120.9%

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
14% 61% 25%
Saturated Fat: Sat. Fat 2.383 g
Monounsaturated Fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated Fat -71.9%
Contains more Mono. FatMonounsaturated Fat +656.2%
Contains more Poly. FatPolyunsaturated fat +792.7%

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

All nutrients comparison - raw data values

Nutrient Fortune cookie Falafel Opinion
Calories 378kcal 333kcal Fortune cookie
Protein 4.2g 13.31g Falafel
Fats 2.7g 17.8g Falafel
Vitamin C 0mg 1.6mg Falafel
Net carbs 82.4g 31.84g Fortune cookie
Carbs 84g 31.84g Fortune cookie
Cholesterol 2mg 0mg Falafel
Magnesium 7mg 82mg Falafel
Calcium 12mg 54mg Falafel
Potassium 41mg 585mg Falafel
Iron 1.44mg 3.42mg Falafel
Sugar 45.42g Falafel
Fiber 1.6g Fortune cookie
Copper 0.06mg 0.258mg Falafel
Zinc 0.17mg 1.5mg Falafel
Phosphorus 35mg 192mg Falafel
Sodium 31mg 294mg Fortune cookie
Vitamin A 3IU 13IU Falafel
Vitamin A 1µg 1µg
Vitamin E 0.03mg Fortune cookie
Manganese 0.19mg 0.691mg Falafel
Selenium 2.9µg 1µg Fortune cookie
Vitamin B1 0.182mg 0.146mg Fortune cookie
Vitamin B2 0.13mg 0.166mg Falafel
Vitamin B3 1.84mg 1.044mg Fortune cookie
Vitamin B5 0.297mg 0.292mg Fortune cookie
Vitamin B6 0.013mg 0.125mg Falafel
Vitamin B12 0.01µg 0µg Fortune cookie
Vitamin K 1.1µg Fortune cookie
Folate 66µg 93µg Falafel
Choline 6mg Fortune cookie
Saturated Fat 0.669g 2.383g Fortune cookie
Monounsaturated Fat 1.345g 10.171g Falafel
Polyunsaturated fat 0.466g 4.16g Falafel
Tryptophan 0.061mg 0.134mg Falafel
Threonine 0.123mg 0.492mg Falafel
Isoleucine 0.165mg 0.567mg Falafel
Leucine 0.295mg 0.944mg Falafel
Lysine 0.157mg 0.856mg Falafel
Methionine 0.076mg 0.187mg Falafel
Phenylalanine 0.203mg 0.707mg Falafel
Valine 0.192mg 0.562mg Falafel
Histidine 0.088mg 0.364mg Falafel
Omega-3 - DHA 0.001g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Fortune cookie
17%
Falafel
Minerals Daily Need Coverage Score
15%
Fortune cookie
60%
Falafel

Comparison summary

Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 263mg)
Which food is lower in Saturated Fat?
Fortune cookie
Fortune cookie is lower in Saturated Fat (difference - 1.714g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $4)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 45.42g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Falafel
Falafel 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.

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.