Fortune cookie vs. Graham cracker — In-Depth Nutrition Comparison
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The main differences between fortune cookie and graham cracker
- Fortune cookie contains less manganese, iron, phosphorus, vitamin B3, vitamin B2, copper, vitamin K, vitamin B6, and vitamin E than graham cracker.
- Daily need coverage for manganese for graham cracker is 36% higher.
- Fortune cookie is lower in sodium.
Food types used in this article are Cookies, fortune and Cookies, graham crackers, plain or honey (includes cinnamon).
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.
| Contains less SodiumSodium | -93.2% |
| Contains more MagnesiumMagnesium | +471.4% |
| Contains more CalciumCalcium | +541.7% |
| Contains more PotassiumPotassium | +314.6% |
| Contains more IronIron | +162.5% |
| Contains more CopperCopper | +183.3% |
| Contains more ZincZinc | +464.7% |
| Contains more PhosphorusPhosphorus | +428.6% |
| Contains more ManganeseManganese | +436.3% |
| Contains more SeleniumSelenium | +117.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +4933.3% |
| Contains more Vitamin B1Vitamin B1 | +45.6% |
| Contains more Vitamin B2Vitamin B2 | +143.8% |
| Contains more Vitamin B3Vitamin B3 | +141.3% |
| Contains more Vitamin B5Vitamin B5 | +41.4% |
| Contains more Vitamin B6Vitamin B6 | +1100% |
| Contains more Vitamin KVitamin K | +1200% |
| Contains more FolateFolate | +37.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.19mg | 1.019mg | 36% |
| Polyunsaturated fat | 0.466g | 5.388g | 33% |
| Iron | 1.44mg | 3.78mg | 29% |
| Phosphorus | 35mg | 185mg | 21% |
| Sodium | 31mg | 459mg | 19% |
| Starch | 46.56g | 19% | |
| Vitamin B3 | 1.84mg | 4.439mg | 16% |
| Vitamin B2 | 0.13mg | 0.317mg | 14% |
| Copper | 0.06mg | 0.17mg | 12% |
| Fats | 2.7g | 10.6g | 12% |
| Vitamin B6 | 0.013mg | 0.156mg | 11% |
| Vitamin K | 1.1µg | 14.3µg | 11% |
| Vitamin E | 0.03mg | 1.51mg | 10% |
| Magnesium | 7mg | 40mg | 8% |
| Vitamin B1 | 0.182mg | 0.265mg | 7% |
| Fiber | 1.6g | 3.4g | 7% |
| Zinc | 0.17mg | 0.96mg | 7% |
| Calcium | 12mg | 77mg | 7% |
| Selenium | 2.9µg | 6.3µg | 6% |
| Folate | 66µg | 91µg | 6% |
| Protein | 4.2g | 6.69g | 5% |
| Potassium | 41mg | 170mg | 4% |
| Saturated fat | 0.669g | 1.633g | 4% |
| Monounsaturated fat | 1.345g | 2.509g | 3% |
| Calories | 378kcal | 430kcal | 3% |
| Vitamin B5 | 0.297mg | 0.42mg | 2% |
| Carbs | 84g | 77.66g | 2% |
| Fructose | 0.99g | 1% | |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 82.4g | 74.26g | N/A |
| Sugar | 45.42g | 24.85g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Trans fat | 0.055g | N/A | |
| Choline | 6mg | 5.9mg | 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 |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | 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:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +136% |
| Contains more ProteinProtein | +59.3% |
| Contains more FatsFats | +292.6% |
| Contains more OtherOther | +50.9% |
~equal in
Carbs
~77.66g
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
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -59% |
| Contains more Mono. FatMonounsaturated fat | +86.5% |
| Contains more Poly. FatPolyunsaturated fat | +1056.2% |
