Fortune cookie vs. Sardines — In-Depth Nutrition Comparison
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How are fortune cookie and sardines different?
- Fortune cookie is higher in folate; however, sardines are richer in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, iron, and copper.
- Daily need coverage for vitamin B12 for sardines is 372% higher.
- Fortune cookie contains 7 times more folate than sardines. While fortune cookie contains 66µg of folate, sardines contain only 10µg.
- Fortune cookie has less cholesterol.
- Sardines have a lower glycemic index (0) than fortune cookie (77).
Cookies, fortune and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.
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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 SodiumSodium | -89.9% |
| Contains more ManganeseManganese | +75.9% |
| Contains more MagnesiumMagnesium | +457.1% |
| Contains more CalciumCalcium | +3083.3% |
| Contains more PotassiumPotassium | +868.3% |
| Contains more IronIron | +102.8% |
| Contains more CopperCopper | +210% |
| Contains more ZincZinc | +670.6% |
| Contains more PhosphorusPhosphorus | +1300% |
| Contains more SeleniumSelenium | +1717.2% |
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 B1Vitamin B1 | +127.5% |
| Contains more FolateFolate | +560% |
| Contains more Vitamin AVitamin A | +3100% |
| Contains more Vitamin EVitamin E | +6700% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +74.6% |
| Contains more Vitamin B3Vitamin B3 | +185.1% |
| Contains more Vitamin B5Vitamin B5 | +116.2% |
| Contains more Vitamin B6Vitamin B6 | +1184.6% |
| Contains more Vitamin B12Vitamin B12 | +89300% |
| Contains more Vitamin KVitamin K | +136.4% |
| Contains more CholineCholine | +1150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.01µg | 8.94µg | 372% |
| Selenium | 2.9µg | 52.7µg | 91% |
| Phosphorus | 35mg | 490mg | 65% |
| Cholesterol | 2mg | 142mg | 47% |
| Protein | 4.2g | 24.62g | 41% |
| Calcium | 12mg | 382mg | 37% |
| Polyunsaturated fat | 0.466g | 5.148g | 31% |
| Carbs | 84g | 0g | 28% |
| Vitamin D | 0IU | 193IU | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Vitamin B3 | 1.84mg | 5.245mg | 21% |
| Iron | 1.44mg | 2.92mg | 19% |
| Folate | 66µg | 10µg | 14% |
| Copper | 0.06mg | 0.186mg | 14% |
| Vitamin E | 0.03mg | 2.04mg | 13% |
| Choline | 6mg | 75mg | 13% |
| Fats | 2.7g | 11.45g | 13% |
| Sodium | 31mg | 307mg | 12% |
| Vitamin B6 | 0.013mg | 0.167mg | 12% |
| Zinc | 0.17mg | 1.31mg | 10% |
| Potassium | 41mg | 397mg | 10% |
| Calories | 378kcal | 208kcal | 9% |
| Vitamin B1 | 0.182mg | 0.08mg | 9% |
| Magnesium | 7mg | 39mg | 8% |
| Vitamin B2 | 0.13mg | 0.227mg | 7% |
| Vitamin B5 | 0.297mg | 0.642mg | 7% |
| Fiber | 1.6g | 0g | 6% |
| Monounsaturated fat | 1.345g | 3.869g | 6% |
| Manganese | 0.19mg | 0.108mg | 4% |
| Saturated fat | 0.669g | 1.528g | 4% |
| Vitamin A | 1µg | 32µg | 3% |
| Vitamin K | 1.1µg | 2.6µg | 1% |
| Net carbs | 82.4g | 0g | N/A |
| Sugar | 45.42g | 0g | N/A |
| Tryptophan | 0.061mg | 0.276mg | 0% |
| Threonine | 0.123mg | 1.079mg | 0% |
| Isoleucine | 0.165mg | 1.134mg | 0% |
| Leucine | 0.295mg | 2.001mg | 0% |
| Lysine | 0.157mg | 2.26mg | 0% |
| Methionine | 0.076mg | 0.729mg | 0% |
| Phenylalanine | 0.203mg | 0.961mg | 0% |
| Valine | 0.192mg | 1.268mg | 0% |
| Histidine | 0.088mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0.001g | 0.509g | 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:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +486.2% |
| Contains more FatsFats | +324.1% |
| Contains more WaterWater | +645.1% |
| Contains more OtherOther | +292.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
| Contains less Sat. FatSaturated fat | -56.2% |
| Contains more Mono. FatMonounsaturated fat | +187.7% |
| Contains more Poly. FatPolyunsaturated fat | +1004.7% |
