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, fats, vitamin K, and vitamin B6 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).
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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. |
| Omega-3 (ALA) | 0.599g | 37% | |
| Manganese | 0.19mg | 1.019mg | 36% |
| Polyunsaturated fat | 0.466g | 5.388g | 33% |
| Iron | 1.44mg | 3.78mg | 29% |
| Omega-6 (Linoleic acid) | 4.735g | 28% | |
| Phosphorus | 35mg | 185mg | 21% |
| Starch | 46.56g | 19% | |
| Sodium | 31mg | 459mg | 19% |
| Vitamin B3 | 1.84mg | 4.439mg | 16% |
| Vitamin B2 | 0.13mg | 0.317mg | 14% |
| Fats | 2.7g | 10.6g | 12% |
| Copper | 0.06mg | 0.17mg | 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% |
| Calcium | 12mg | 77mg | 7% |
| Fiber | 1.6g | 3.4g | 7% |
| Zinc | 0.17mg | 0.96mg | 7% |
| Vitamin B1 | 0.182mg | 0.265mg | 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% |
| Calories | 378kcal | 430kcal | 3% |
| Monounsaturated fat | 1.345g | 2.509g | 3% |
| Carbs | 84g | 77.66g | 2% |
| Vitamin B5 | 0.297mg | 0.42mg | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Fructose | 0.99g | 1% | |
| Protein per 100 calories | 1.1g | 1.6g | N/A |
| Calories per 10 g protein | 900kcal | 643kcal | N/A |
| Weight per 100 calories | 26g | 23g | N/A |
| Unsaturated / Saturated Fat ratio | 2.7 | 4.8 | N/A |
| 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-6 (Gamma-linolenic acid) | 0.024g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.004g | 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% |
~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% |
