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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 from Fruit leather is 62% higher.
  • Fortune cookie is lower in Sodium.

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

Infographic

Fortune cookie vs Fruit leather infographic
Infographic link

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 Iron +92%
Contains more Phosphorus +45.8%
Contains less Sodium -92.3%
Contains more Calcium +50%
Contains more Magnesium +100%
Contains more Potassium +300%
Contains more Zinc +11.8%
Contains more Copper +185%
Equal in Manganese - 0.184
Equal in Selenium - 2.7
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 6% 29% 10% 11% 15% 53% 6% 57% 24% 15%
Contains more Iron +92%
Contains more Phosphorus +45.8%
Contains less Sodium -92.3%
Contains more Calcium +50%
Contains more Magnesium +100%
Contains more Potassium +300%
Contains more Zinc +11.8%
Contains more Copper +185%
Equal in Manganese - 0.184
Equal in Selenium - 2.7

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 B1 +323.3%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +1740%
Contains more Folate +1550%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1833.3%
Contains more Vitamin E +1766.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +2207.7%
Contains more Choline +115%
Contains more Vitamin K +1554.5%
Equal in Vitamin B5 - 0.319
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 46% 30% 35% 18% 3% 50% 2% 4% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 12% 0% 187% 11% 24% 2% 20% 70% 3% 0% 8% 46%
Contains more Vitamin B1 +323.3%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +1740%
Contains more Folate +1550%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1833.3%
Contains more Vitamin E +1766.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +2207.7%
Contains more Choline +115%
Contains more Vitamin K +1554.5%
Equal in Vitamin B5 - 0.319

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +320%
Contains more Water +53.8%
Equal in Fats - 2.68
Equal in Carbs - 82.82
Equal in Other - 1.2
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 Protein +320%
Contains more Water +53.8%
Equal in Fats - 2.68
Equal in Carbs - 82.82
Equal in Other - 1.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +18%
Equal in Saturated Fat - 0.65
Equal in Monounsaturated Fat - 1.48
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
24% 55% 21%
Saturated Fat: 0.65 g
Monounsaturated Fat: 1.48 g
Polyunsaturated fat: 0.55 g
Contains more Polyunsaturated fat +18%
Equal in Saturated Fat - 0.65
Equal in Monounsaturated Fat - 1.48

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

All nutrients comparison - raw data values

Nutrient Fortune cookie Fruit leather Opinion
Net carbs 82.4g 82.82g Fruit leather
Protein 4.2g 1g Fortune cookie
Fats 2.7g 2.68g Fortune cookie
Carbs 84g 82.82g Fortune cookie
Calories 378kcal 359kcal Fortune cookie
Sugar 45.42g 57.58g Fortune cookie
Fiber 1.6g 0g Fortune cookie
Calcium 12mg 18mg Fruit leather
Iron 1.44mg 0.75mg Fortune cookie
Magnesium 7mg 14mg Fruit leather
Phosphorus 35mg 24mg Fortune cookie
Potassium 41mg 164mg Fruit leather
Sodium 31mg 403mg Fortune cookie
Zinc 0.17mg 0.19mg Fruit leather
Copper 0.06mg 0.171mg Fruit leather
Manganese 0.19mg 0.184mg Fortune cookie
Selenium 2.9µg 2.7µg Fortune cookie
Vitamin A 3IU 58IU Fruit leather
Vitamin A RAE 1µg 6µg Fruit leather
Vitamin E 0.03mg 0.56mg Fruit leather
Vitamin C 0mg 56mg Fruit leather
Vitamin B1 0.182mg 0.043mg Fortune cookie
Vitamin B2 0.13mg 0.1mg Fortune cookie
Vitamin B3 1.84mg 0.1mg Fortune cookie
Vitamin B5 0.297mg 0.319mg Fruit leather
Vitamin B6 0.013mg 0.3mg Fruit leather
Folate 66µg 4µg Fortune cookie
Vitamin B12 0.01µg 0µg Fortune cookie
Choline 6mg 12.9mg Fruit leather
Vitamin K 1.1µg 18.2µg Fruit leather
Tryptophan 0.061mg Fortune cookie
Threonine 0.123mg Fortune cookie
Isoleucine 0.165mg Fortune cookie
Leucine 0.295mg Fortune cookie
Lysine 0.157mg Fortune cookie
Methionine 0.076mg Fortune cookie
Phenylalanine 0.203mg Fortune cookie
Valine 0.192mg Fortune cookie
Histidine 0.088mg Fortune cookie
Cholesterol 2mg 0mg Fruit leather
Saturated Fat 0.669g 0.65g Fruit leather
Omega-3 - DHA 0.001g 0g Fortune cookie
Monounsaturated Fat 1.345g 1.48g Fruit leather
Polyunsaturated fat 0.466g 0.55g Fruit leather

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Fruit leather
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
14%
Fortune cookie
29%
Fruit leather
Minerals Daily Need Coverage Score
15%
Fortune cookie
22%
Fruit leather

Comparison summary

Which food is lower in Cholesterol?
Fruit leather
Fruit leather is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Fruit leather
Fruit leather is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Fruit leather
Fruit leather is lower in glycemic index (difference - 50)
Which food is lower in Sugar?
Fortune cookie
Fortune cookie is lower in Sugar (difference - 12.16g)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 372mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. 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.