Fortune cookie vs. Ham — In-Depth Nutrition Comparison
Compare
A recap on differences between fortune cookie and ham
- Fortune cookie has more folate; however, ham is higher in vitamin B1, selenium, vitamin B6, vitamin B12, zinc, phosphorus, and choline.
- Ham covers your daily sodium needs 51% more than fortune cookie.
- Ham contains 22 times less folate than fortune cookie. Fortune cookie contains 66µg of folate, while ham contains 3µg.
- Fortune cookie has less cholesterol.
- The glycemic index of fortune cookie is higher.
Food varieties used in this article are Cookies, fortune and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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 CalciumCalcium | +50% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +251.9% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +600% |
| Contains more CopperCopper | +31.7% |
| Contains more ZincZinc | +1594.1% |
| Contains more PhosphorusPhosphorus | +460% |
| Contains more SeleniumSelenium | +572.4% |
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 KVitamin K | +∞% |
| Contains more FolateFolate | +2100% |
| Contains more Vitamin EVitamin E | +733.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +314.3% |
| Contains more Vitamin B2Vitamin B2 | +55.4% |
| Contains more Vitamin B3Vitamin B3 | +118.6% |
| Contains more Vitamin B5Vitamin B5 | +35.7% |
| Contains more Vitamin B6Vitamin B6 | +2976.9% |
| Contains more Vitamin B12Vitamin B12 | +6400% |
| Contains more CholineCholine | +1318.3% |
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:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +5500% |
| Contains more ProteinProtein | +398.3% |
| Contains more FatsFats | +104.8% |
| Contains more WaterWater | +745.9% |
| Contains more OtherOther | +297.3% |
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
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated fat | -63% |
| Contains more Mono. FatMonounsaturated fat | +94.8% |
| Contains more Poly. FatPolyunsaturated fat | +15.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 31mg | 1203mg | 51% |
| Vitamin B1 | 0.182mg | 0.754mg | 48% |
| Protein | 4.2g | 20.93g | 33% |
| Vitamin B6 | 0.013mg | 0.4mg | 30% |
| Selenium | 2.9µg | 19.5µg | 30% |
| Carbs | 84g | 1.5g | 28% |
| Vitamin B12 | 0.01µg | 0.65µg | 27% |
| Zinc | 0.17mg | 2.88mg | 25% |
| Phosphorus | 35mg | 196mg | 23% |
| Cholesterol | 2mg | 53mg | 17% |
| Folate | 66µg | 3µg | 16% |
| Choline | 6mg | 85.1mg | 14% |
| Vitamin B3 | 1.84mg | 4.023mg | 14% |
| Calories | 378kcal | 145kcal | 12% |
| Potassium | 41mg | 287mg | 7% |
| Manganese | 0.19mg | 0.054mg | 6% |
| Fiber | 1.6g | 0g | 6% |
| Vitamin B2 | 0.13mg | 0.202mg | 6% |
| Saturated fat | 0.669g | 1.81g | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Fats | 2.7g | 5.53g | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Monounsaturated fat | 1.345g | 2.62g | 3% |
| Copper | 0.06mg | 0.079mg | 2% |
| Vitamin B5 | 0.297mg | 0.403mg | 2% |
| Magnesium | 7mg | 14mg | 2% |
| Vitamin E | 0.03mg | 0.25mg | 1% |
| Iron | 1.44mg | 1.48mg | 1% |
| Vitamin K | 1.1µg | 0µg | 1% |
| Net carbs | 82.4g | 1.5g | N/A |
| Calcium | 12mg | 8mg | 0% |
| Sugar | 45.42g | 0g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Polyunsaturated fat | 0.466g | 0.54g | 0% |
| Tryptophan | 0.061mg | 0.251mg | 0% |
| Threonine | 0.123mg | 0.931mg | 0% |
| Isoleucine | 0.165mg | 0.918mg | 0% |
| Leucine | 0.295mg | 1.661mg | 0% |
| Lysine | 0.157mg | 1.775mg | 0% |
| Methionine | 0.076mg | 0.553mg | 0% |
| Phenylalanine | 0.203mg | 0.904mg | 0% |
| Valine | 0.192mg | 0.908mg | 0% |
| Histidine | 0.088mg | 0.75mg | 0% |
| Omega-3 - DHA | 0.001g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
44%
Minerals Daily Need Coverage Score
15%
55%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 45.42g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Fortune cookie is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Fortune cookie contains less Sodium (difference - 1172mg)
Which food is lower in Saturated fat?
Fortune cookie is lower in Saturated fat (difference - 1.141g)
Which food is cheaper?
Fortune cookie is cheaper (difference - $0.5)