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Fortune cookie vs. Lychee — In-Depth Nutrition Comparison

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A recap on differences between Fortune cookie and Lychee

  • Fortune cookie has more Vitamin B1, Iron, Folate, Vitamin B3, Manganese, and Monounsaturated Fat, however, Lychee is higher in Vitamin C, Copper, and Vitamin B6.
  • Lychee covers your daily Vitamin C needs 79% more than Fortune cookie.
  • Lychee contains 17 times less Vitamin B1 than Fortune cookie. Fortune cookie contains 0.182mg of Vitamin B1, while Lychee contains 0.011mg.

Food varieties used in this article are Cookies, fortune and Litchis, raw.

Infographic

Fortune cookie vs Lychee 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%
Lychee
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 1.5% 15% 12% 49% 1.9% 13% 0.13% 7.2% 3.3%
Contains more CalciumCalcium +140%
Contains more IronIron +364.5%
Contains more ZincZinc +142.9%
Contains more PhosphorusPhosphorus +12.9%
Contains more ManganeseManganese +245.5%
Contains more SeleniumSelenium +383.3%
Contains more MagnesiumMagnesium +42.9%
Contains more PotassiumPotassium +317.1%
Contains more CopperCopper +146.7%
Contains less SodiumSodium -96.8%

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% 0.18% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Lychee
4
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 238% 0% 1.4% 0% 2.8% 15% 11% 0% 23% 0% 1% 11% 3.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1554.5%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +205.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +175%
Contains more FolateFolate +371.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B6Vitamin B6 +669.2%
Contains more CholineCholine +18.3%
~equal in Vitamin D ~0µg

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
Lychee
1
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
Contains more ProteinProtein +406%
Contains more FatsFats +513.6%
Contains more CarbsCarbs +408.2%
Contains more OtherOther +150%
Contains more WaterWater +922%

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
Lychee
1
28% 34% 38%
Saturated Fat: Sat. Fat 0.099 g
Monounsaturated Fat: Mono. Fat 0.12 g
Polyunsaturated fat: Poly. Fat 0.132 g
Contains more Mono. FatMonounsaturated Fat +1020.8%
Contains more Poly. FatPolyunsaturated fat +253%
Contains less Sat. FatSaturated Fat -85.2%

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 Lychee
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Fortune cookie Lychee Opinion
Calories 378kcal 66kcal Fortune cookie
Protein 4.2g 0.83g Fortune cookie
Fats 2.7g 0.44g Fortune cookie
Vitamin C 0mg 71.5mg Lychee
Net carbs 82.4g 15.23g Fortune cookie
Carbs 84g 16.53g Fortune cookie
Cholesterol 2mg 0mg Lychee
Magnesium 7mg 10mg Lychee
Calcium 12mg 5mg Fortune cookie
Potassium 41mg 171mg Lychee
Iron 1.44mg 0.31mg Fortune cookie
Sugar 45.42g 15.23g Lychee
Fiber 1.6g 1.3g Fortune cookie
Copper 0.06mg 0.148mg Lychee
Zinc 0.17mg 0.07mg Fortune cookie
Phosphorus 35mg 31mg Fortune cookie
Sodium 31mg 1mg Lychee
Vitamin A 3IU 0IU Fortune cookie
Vitamin A 1µg 0µg Fortune cookie
Vitamin E 0.03mg 0.07mg Lychee
Manganese 0.19mg 0.055mg Fortune cookie
Selenium 2.9µg 0.6µg Fortune cookie
Vitamin B1 0.182mg 0.011mg Fortune cookie
Vitamin B2 0.13mg 0.065mg Fortune cookie
Vitamin B3 1.84mg 0.603mg Fortune cookie
Vitamin B5 0.297mg Fortune cookie
Vitamin B6 0.013mg 0.1mg Lychee
Vitamin B12 0.01µg 0µg Fortune cookie
Vitamin K 1.1µg 0.4µg Fortune cookie
Folate 66µg 14µg Fortune cookie
Choline 6mg 7.1mg Lychee
Saturated Fat 0.669g 0.099g Lychee
Monounsaturated Fat 1.345g 0.12g Fortune cookie
Polyunsaturated fat 0.466g 0.132g Fortune cookie
Tryptophan 0.061mg 0.007mg Fortune cookie
Threonine 0.123mg Fortune cookie
Isoleucine 0.165mg Fortune cookie
Leucine 0.295mg Fortune cookie
Lysine 0.157mg 0.041mg Fortune cookie
Methionine 0.076mg 0.009mg Fortune cookie
Phenylalanine 0.203mg Fortune cookie
Valine 0.192mg Fortune cookie
Histidine 0.088mg Fortune cookie
Omega-3 - DHA 0.001g 0g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Lychee
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
14%
Fortune cookie
24%
Lychee
Minerals Daily Need Coverage Score
15%
Fortune cookie
11%
Lychee

Comparison summary

Which food is lower in Cholesterol?
Lychee
Lychee is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Lychee
Lychee is lower in Sugar (difference - 30.19g)
Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Lychee
Lychee is lower in Saturated Fat (difference - 0.57g)
Which food is lower in glycemic index?
Lychee
Lychee is lower in glycemic index (difference - 29)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $1.3)
Which food is richer in minerals?
Fortune cookie
Fortune cookie is relatively richer in minerals
Which food is richer in vitamins?
Fortune cookie
Fortune cookie is relatively richer in vitamins

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. Lychee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169086/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.