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Fortune cookie vs. Fruit leather — In-Depth Nutrition Comparison

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The main differences between fortune cookie and fruit leather

  • Fortune cookie has more folate, vitamin B1, vitamin B3, iron, and fiber; however, fruit leather has more vitamin C, vitamin B6, vitamin K, and copper.
  • Daily need coverage for vitamin C for fruit leather is 62% higher.
  • Fortune cookie is lower in sodium.
  • Fortune cookie has a higher glycemic index than fruit leather.

Food types used in this article are Cookies, fortune and Snacks, fruit leather, pieces.

Infographic

Fortune cookie vs Fruit leather 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 10% 5.4% 14% 28% 57% 5.2% 10% 53% 24% 15%
Contains more IronIron +92%
Contains more PhosphorusPhosphorus +45.8%
Contains less SodiumSodium -92.3%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +300%
Contains more CopperCopper +185%
Contains more ZincZinc +11.8%
~equal in Manganese ~0.184mg
~equal in Selenium ~2.7µg

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% 0.33% 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 187% 2% 11% 0% 11% 23% 1.9% 19% 69% 0% 46% 3% 7%
Contains more Vitamin B1Vitamin B1 +323.3%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +1740%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1550%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +1766.7%
Contains more Vitamin B6Vitamin B6 +2207.7%
Contains more Vitamin KVitamin K +1554.5%
Contains more CholineCholine +115%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.319mg

All nutrients comparison - raw data values

Nutrient Fortune cookie Fruit leather DV% diff.
Vitamin C 0mg 56mg 62%
Vitamin B6 0.013mg 0.3mg 22%
Sodium 31mg 403mg 16%
Folate 66µg 4µg 16%
Vitamin K 1.1µg 18.2µg 14%
Vitamin B1 0.182mg 0.043mg 12%
Copper 0.06mg 0.171mg 12%
Vitamin B3 1.84mg 0.1mg 11%
Iron 1.44mg 0.75mg 9%
Fiber 1.6g 0g 6%
Protein 4.2g 1g 6%
Potassium 41mg 164mg 4%
Vitamin E 0.03mg 0.56mg 4%
Magnesium 7mg 14mg 2%
Vitamin B2 0.13mg 0.1mg 2%
Phosphorus 35mg 24mg 2%
Choline 6mg 12.9mg 1%
Polyunsaturated fat 0.466g 0.55g 1%
Calories 378kcal 359kcal 1%
Calcium 12mg 18mg 1%
Vitamin A 1µg 6µg 1%
Cholesterol 2mg 0mg 1%
Fats 2.7g 2.68g 0%
Carbs 84g 82.82g 0%
Net carbs 82.4g 82.82g N/A
Sugar 45.42g 57.58g N/A
Zinc 0.17mg 0.19mg 0%
Manganese 0.19mg 0.184mg 0%
Selenium 2.9µg 2.7µg 0%
Vitamin B5 0.297mg 0.319mg 0%
Vitamin B12 0.01µg 0µg 0%
Saturated fat 0.669g 0.65g 0%
Monounsaturated fat 1.345g 1.48g 0%
Tryptophan 0.061mg 0%
Threonine 0.123mg 0%
Isoleucine 0.165mg 0%
Leucine 0.295mg 0%
Lysine 0.157mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.203mg 0%
Valine 0.192mg 0%
Histidine 0.088mg 0%
Omega-3 - DHA 0.001g 0g N/A

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
3% 83% 12%
Protein: 1 g
Fats: 2.68 g
Carbs: 82.82 g
Water: 12.3 g
Other: 1.2 g
Contains more ProteinProtein +320%
Contains more WaterWater +53.8%
~equal in Fats ~2.68g
~equal in Carbs ~82.82g
~equal in Other ~1.2g

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
24% 55% 21%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 1.48 g
Polyunsaturated fat: Poly. Fat 0.55 g
Contains more Poly. FatPolyunsaturated fat +18%
~equal in Saturated fat ~0.65g
~equal in Monounsaturated fat ~1.48g

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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. Fruit leather - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167540/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.