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Fortune cookie vs. Jerky — In-Depth Nutrition Comparison

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Summary of differences between fortune cookie and jerky

  • The amount of zinc, phosphorus, iron, vitamin B12, choline, copper, folate, and potassium in jerky is higher than in fortune cookie.
  • Jerky covers your daily need for sodium, 89% more than fortune cookie.
  • The amount of saturated fat in fortune cookie is lower.
  • Jerky has a lower glycemic index. The glycemic index of jerky is 0, while the glycemic index of fortune cookie is 77.

These are the specific foods used in this comparison Cookies, fortune and Snacks, beef jerky, chopped and formed.

Infographic

Fortune cookie vs Jerky 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Jerky
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +71.2%
Contains more MagnesiumMagnesium +628.6%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +1356.1%
Contains more IronIron +276.4%
Contains more CopperCopper +278.3%
Contains more ZincZinc +4670.6%
Contains more PhosphorusPhosphorus +1062.9%
Contains more SeleniumSelenium +269%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Jerky
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B5Vitamin B5 +82.2%
Contains more Vitamin EVitamin E +1533.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +1276.9%
Contains more Vitamin B12Vitamin B12 +9800%
Contains more Vitamin KVitamin K +109.1%
Contains more FolateFolate +103%
Contains more CholineCholine +1718.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.142mg
~equal in Vitamin B3 ~1.732mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more CarbsCarbs +663.6%
Contains more ProteinProtein +690.5%
Contains more FatsFats +848.1%
Contains more WaterWater +192%
Contains more OtherOther +521.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +740.5%
Contains more Poly. FatPolyunsaturated fat +117%

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 Jerky
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Fortune cookie Jerky DV% diff.
Sodium 31mg 2081mg 89%
Zinc 0.17mg 8.11mg 72%
Protein 4.2g 33.2g 58%
Phosphorus 35mg 407mg 53%
Iron 1.44mg 5.42mg 50%
Saturated fat 0.669g 10.85g 46%
Vitamin B12 0.01µg 0.99µg 41%
Fats 2.7g 25.6g 35%
Monounsaturated fat 1.345g 11.305g 25%
Carbs 84g 11g 24%
Copper 0.06mg 0.227mg 19%
Choline 6mg 109.1mg 19%
Folate 66µg 134µg 17%
Potassium 41mg 597mg 16%
Cholesterol 2mg 48mg 15%
Selenium 2.9µg 10.7µg 14%
Vitamin B6 0.013mg 0.179mg 13%
Magnesium 7mg 51mg 10%
Polyunsaturated fat 0.466g 1.011g 4%
Vitamin B5 0.297mg 0.163mg 3%
Vitamin E 0.03mg 0.49mg 3%
Manganese 0.19mg 0.111mg 3%
Calories 378kcal 410kcal 2%
Vitamin B1 0.182mg 0.154mg 2%
Vitamin D 0µg 0.3µg 2%
Vitamin B3 1.84mg 1.732mg 1%
Vitamin B2 0.13mg 0.142mg 1%
Vitamin K 1.1µg 2.3µg 1%
Fiber 1.6g 1.8g 1%
Calcium 12mg 20mg 1%
Vitamin D 0IU 11IU 1%
Net carbs 82.4g 9.2g N/A
Sugar 45.42g 9g N/A
Vitamin A 1µg 0µg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Jerky
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Fortune cookie
35%
Jerky
Minerals Daily Need Coverage Score
15%
Fortune cookie
111%
Jerky

Comparison summary

Which food is lower in Sugar?
Jerky
Jerky is lower in Sugar (difference - 36.42g)
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is richer in vitamins?
Jerky
Jerky is relatively richer in vitamins
Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 2050mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 10.181g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $4)

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.