Fortune cookie vs. Kiwi — In-Depth Nutrition Comparison
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How are fortune cookie and kiwi different?
- Fortune cookie is higher in iron, vitamin B1, folate, vitamin B3, and vitamin B2; however, kiwi is richer in vitamin C, vitamin K, vitamin E, potassium, and copper.
- Daily need coverage for vitamin C for kiwi is 103% higher.
- Fortune cookie contains 7 times more vitamin B1 than kiwi. While fortune cookie contains 0.182mg of vitamin B1, kiwi contains only 0.027mg.
- Kiwi has a lower glycemic index (58) than fortune cookie (77).
Cookies, fortune and Kiwifruit, green, raw are the varieties used in this article.
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 more IronIron | +364.5% |
| Contains more ZincZinc | +21.4% |
| Contains more ManganeseManganese | +93.9% |
| Contains more SeleniumSelenium | +1350% |
| Contains more MagnesiumMagnesium | +142.9% |
| Contains more CalciumCalcium | +183.3% |
| Contains more PotassiumPotassium | +661% |
| Contains more CopperCopper | +116.7% |
| Contains less SodiumSodium | -90.3% |
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 B1Vitamin B1 | +574.1% |
| Contains more Vitamin B2Vitamin B2 | +420% |
| Contains more Vitamin B3Vitamin B3 | +439.6% |
| Contains more Vitamin B5Vitamin B5 | +62.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +164% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin EVitamin E | +4766.7% |
| Contains more Vitamin B6Vitamin B6 | +384.6% |
| Contains more Vitamin KVitamin K | +3563.6% |
| Contains more CholineCholine | +30% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 92.7mg | 103% |
| Vitamin K | 1.1µg | 40.3µg | 33% |
| Carbs | 84g | 14.66g | 23% |
| Calories | 378kcal | 61kcal | 16% |
| Iron | 1.44mg | 0.31mg | 14% |
| Vitamin B1 | 0.182mg | 0.027mg | 13% |
| Folate | 66µg | 25µg | 10% |
| Vitamin E | 0.03mg | 1.46mg | 10% |
| Vitamin B3 | 1.84mg | 0.341mg | 9% |
| Copper | 0.06mg | 0.13mg | 8% |
| Vitamin B2 | 0.13mg | 0.025mg | 8% |
| Potassium | 41mg | 312mg | 8% |
| Fiber | 1.6g | 3g | 6% |
| Protein | 4.2g | 1.14g | 6% |
| Selenium | 2.9µg | 0.2µg | 5% |
| Fructose | 4.35g | 5% | |
| Vitamin B6 | 0.013mg | 0.063mg | 4% |
| Manganese | 0.19mg | 0.098mg | 4% |
| Fats | 2.7g | 0.52g | 3% |
| Monounsaturated fat | 1.345g | 0.047g | 3% |
| Saturated fat | 0.669g | 0.029g | 3% |
| Calcium | 12mg | 34mg | 2% |
| Magnesium | 7mg | 17mg | 2% |
| Vitamin B5 | 0.297mg | 0.183mg | 2% |
| Sodium | 31mg | 3mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Polyunsaturated fat | 0.466g | 0.287g | 1% |
| Net carbs | 82.4g | 11.66g | N/A |
| Sugar | 45.42g | 8.99g | N/A |
| Zinc | 0.17mg | 0.14mg | 0% |
| Phosphorus | 35mg | 34mg | 0% |
| Vitamin A | 1µg | 4µg | 0% |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Choline | 6mg | 7.8mg | 0% |
| Tryptophan | 0.061mg | 0.015mg | 0% |
| Threonine | 0.123mg | 0.047mg | 0% |
| Isoleucine | 0.165mg | 0.051mg | 0% |
| Leucine | 0.295mg | 0.066mg | 0% |
| Lysine | 0.157mg | 0.061mg | 0% |
| Methionine | 0.076mg | 0.024mg | 0% |
| Phenylalanine | 0.203mg | 0.044mg | 0% |
| Valine | 0.192mg | 0.057mg | 0% |
| Histidine | 0.088mg | 0.027mg | 0% |
| Omega-3 - DHA | 0.001g | 0g | 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:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
| Contains more ProteinProtein | +268.4% |
| Contains more FatsFats | +419.2% |
| Contains more CarbsCarbs | +473% |
| Contains more OtherOther | +80.3% |
| Contains more WaterWater | +938.4% |
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
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
| Contains more Mono. FatMonounsaturated fat | +2761.7% |
| Contains more Poly. FatPolyunsaturated fat | +62.4% |
| Contains less Sat. FatSaturated fat | -95.7% |
