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Fortune cookie vs. Longan — In-Depth Nutrition Comparison

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Summary of differences between fortune cookie and longan

  • Fortune cookie has more iron, vitamin B1, vitamin B3, and manganese, while longan has more vitamin C, copper, and potassium.
  • Longan covers your daily need for vitamin C, 93% more than fortune cookie.
  • Fortune cookie contains 11 times more iron than longan. While fortune cookie contains 1.44mg of iron, longan contains only 0.13mg.
  • Longan has a lower glycemic index. The glycemic index of longan is 45, while the glycemic index of fortune cookie is 77.

These are the specific foods used in this comparison Cookies, fortune and Longans, raw.

Infographic

Fortune cookie vs Longan 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%
Longan
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more CalciumCalcium +1100%
Contains more IronIron +1007.7%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +66.7%
Contains more ManganeseManganese +265.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +42.9%
Contains more PotassiumPotassium +548.8%
Contains more CopperCopper +181.7%
Contains less SodiumSodium -100%

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%
Longan
1
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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +487.1%
Contains more Vitamin B3Vitamin B3 +513.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.14mg

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
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +220.6%
Contains more FatsFats +2600%
Contains more CarbsCarbs +454.8%
Contains more OtherOther +57.1%
Contains more WaterWater +934.4%

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 Longan
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 Longan DV% diff.
Vitamin C 0mg 84mg 93%
Carbs 84g 15.14g 23%
Folate 66µg 17%
Calories 378kcal 60kcal 16%
Iron 1.44mg 0.13mg 16%
Vitamin B1 0.182mg 0.031mg 13%
Copper 0.06mg 0.169mg 12%
Vitamin B3 1.84mg 0.3mg 10%
Potassium 41mg 266mg 7%
Vitamin B5 0.297mg 6%
Manganese 0.19mg 0.052mg 6%
Protein 4.2g 1.31g 6%
Selenium 2.9µg 5%
Fats 2.7g 0.1g 4%
Polyunsaturated fat 0.466g 3%
Monounsaturated fat 1.345g 3%
Saturated fat 0.669g 3%
Fiber 1.6g 1.1g 2%
Phosphorus 35mg 21mg 2%
Choline 6mg 1%
Vitamin B6 0.013mg 1%
Vitamin K 1.1µg 1%
Magnesium 7mg 10mg 1%
Cholesterol 2mg 0mg 1%
Vitamin B2 0.13mg 0.14mg 1%
Sodium 31mg 0mg 1%
Zinc 0.17mg 0.05mg 1%
Calcium 12mg 1mg 1%
Net carbs 82.4g 14.04g N/A
Sugar 45.42g N/A
Vitamin E 0.03mg 0%
Vitamin A 1µg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.061mg 0%
Threonine 0.123mg 0.034mg 0%
Isoleucine 0.165mg 0.026mg 0%
Leucine 0.295mg 0.054mg 0%
Lysine 0.157mg 0.046mg 0%
Methionine 0.076mg 0.013mg 0%
Phenylalanine 0.203mg 0.03mg 0%
Valine 0.192mg 0.058mg 0%
Histidine 0.088mg 0.012mg 0%
Omega-3 - DHA 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Longan
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
25%
Longan
Minerals Daily Need Coverage Score
15%
Fortune cookie
11%
Longan

Comparison summary

Which food is lower in Cholesterol?
Longan
Longan is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 45.42g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.669g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 32)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $1.4)
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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.