Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Fortune cookie vs. Graham cracker — In-Depth Nutrition Comparison

Compare

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 from 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

Fortune cookie vs Graham cracker 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 less Sodium -93.2%
Contains more Calcium +541.7%
Contains more Iron +162.5%
Contains more Magnesium +471.4%
Contains more Phosphorus +428.6%
Contains more Potassium +314.6%
Contains more Zinc +464.7%
Contains more Copper +183.3%
Contains more Manganese +436.3%
Contains more Selenium +117.2%
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 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains less Sodium -93.2%
Contains more Calcium +541.7%
Contains more Iron +162.5%
Contains more Magnesium +471.4%
Contains more Phosphorus +428.6%
Contains more Potassium +314.6%
Contains more Zinc +464.7%
Contains more Copper +183.3%
Contains more Manganese +436.3%
Contains more Selenium +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 A +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +4933.3%
Contains more Vitamin B1 +45.6%
Contains more Vitamin B2 +143.8%
Contains more Vitamin B3 +141.3%
Contains more Vitamin B5 +41.4%
Contains more Vitamin B6 +1100%
Contains more Folate +37.9%
Contains more Vitamin K +1200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 46% 30% 35% 18% 3% 50% 2% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin A +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +4933.3%
Contains more Vitamin B1 +45.6%
Contains more Vitamin B2 +143.8%
Contains more Vitamin B3 +141.3%
Contains more Vitamin B5 +41.4%
Contains more Vitamin B6 +1100%
Contains more Folate +37.9%
Contains more Vitamin K +1200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +136%
Contains more Protein +59.3%
Contains more Fats +292.6%
Contains more Other +50.9%
Equal in Carbs - 77.66
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more Water +136%
Contains more Protein +59.3%
Contains more Fats +292.6%
Contains more Other +50.9%
Equal in Carbs - 77.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -59%
Contains more Monounsaturated Fat +86.5%
Contains more Polyunsaturated fat +1056.2%
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains less Saturated Fat -59%
Contains more Monounsaturated Fat +86.5%
Contains more Polyunsaturated fat +1056.2%

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

All nutrients comparison - raw data values

Nutrient Fortune cookie Graham cracker Opinion
Net carbs 82.4g 74.26g Fortune cookie
Protein 4.2g 6.69g Graham cracker
Fats 2.7g 10.6g Graham cracker
Carbs 84g 77.66g Fortune cookie
Calories 378kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 45.42g 24.85g Graham cracker
Fiber 1.6g 3.4g Graham cracker
Calcium 12mg 77mg Graham cracker
Iron 1.44mg 3.78mg Graham cracker
Magnesium 7mg 40mg Graham cracker
Phosphorus 35mg 185mg Graham cracker
Potassium 41mg 170mg Graham cracker
Sodium 31mg 459mg Fortune cookie
Zinc 0.17mg 0.96mg Graham cracker
Copper 0.06mg 0.17mg Graham cracker
Manganese 0.19mg 1.019mg Graham cracker
Selenium 2.9µg 6.3µg Graham cracker
Vitamin A 3IU 2IU Fortune cookie
Vitamin A RAE 1µg 0µg Fortune cookie
Vitamin E 0.03mg 1.51mg Graham cracker
Vitamin B1 0.182mg 0.265mg Graham cracker
Vitamin B2 0.13mg 0.317mg Graham cracker
Vitamin B3 1.84mg 4.439mg Graham cracker
Vitamin B5 0.297mg 0.42mg Graham cracker
Vitamin B6 0.013mg 0.156mg Graham cracker
Folate 66µg 91µg Graham cracker
Vitamin B12 0.01µg 0µg Fortune cookie
Vitamin K 1.1µg 14.3µg Graham cracker
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 Graham cracker
Trans Fat 0.055g Fortune cookie
Saturated Fat 0.669g 1.633g Fortune cookie
Omega-3 - DHA 0.001g 0g Fortune cookie
Monounsaturated Fat 1.345g 2.509g Graham cracker
Polyunsaturated fat 0.466g 5.388g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Graham cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
15%
Fortune cookie
35%
Graham cracker
Minerals Daily Need Coverage Score
15%
Fortune cookie
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 20.57g)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
Graham cracker
Graham cracker is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 428mg)
Which food is lower in Saturated Fat?
Fortune cookie
Fortune cookie is lower in Saturated Fat (difference - 0.964g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.