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Fortune cookie vs. Marmalade — In-Depth Nutrition Comparison

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The main differences between Fortune cookie and Marmalade

  • Fortune cookie has more Iron, Vitamin B1, Folate, Vitamin B3, Vitamin B2, Manganese, and Vitamin B5, however, Marmalade has more Vitamin C.
  • Daily need coverage for Iron from Fortune cookie is 16% higher.
  • Marmalade has 36 times less Vitamin B1 than Fortune cookie. Fortune cookie has 0.182mg of Vitamin B1, while Marmalade has 0.005mg.

Food types used in this article are Cookies, fortune and Marmalade, orange.

Infographic

Fortune cookie vs Marmalade 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 Iron +860%
Contains more Magnesium +250%
Contains more Phosphorus +775%
Contains more Potassium +10.8%
Contains less Sodium -44.6%
Contains more Zinc +325%
Contains more Manganese +850%
Contains more Selenium +383.3%
Contains more Calcium +216.7%
Contains more Copper +50%
Equal in Potassium - 37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 54% 5% 15% 4% 5% 5% 20% 25% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 2% 2% 4% 8% 2% 30% 3% 4%
Contains more Iron +860%
Contains more Magnesium +250%
Contains more Phosphorus +775%
Contains more Potassium +10.8%
Contains less Sodium -44.6%
Contains more Zinc +325%
Contains more Manganese +850%
Contains more Selenium +383.3%
Contains more Calcium +216.7%
Contains more Copper +50%
Equal in Potassium - 37

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 B1 +3540%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +3438.5%
Contains more Vitamin B5 +1880%
Contains more Folate +633.3%
Contains more Vitamin B12 +∞%
Contains more Choline +100%
Contains more Vitamin K +∞%
Contains more Vitamin A +1966.7%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +46.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 46% 30% 35% 18% 3% 50% 2% 4% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 2% 0% 16% 2% 6% 1% 1% 5% 7% 0% 2% 0%
Contains more Vitamin B1 +3540%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +3438.5%
Contains more Vitamin B5 +1880%
Contains more Folate +633.3%
Contains more Vitamin B12 +∞%
Contains more Choline +100%
Contains more Vitamin K +∞%
Contains more Vitamin A +1966.7%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +46.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1300%
Contains more Fats +∞%
Contains more Carbs +26.7%
Contains more Other +450%
Contains more Water +315%
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more Protein +1300%
Contains more Fats +∞%
Contains more Carbs +26.7%
Contains more Other +450%
Contains more Water +315%

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

All nutrients comparison - raw data values

Nutrient Fortune cookie Marmalade Opinion
Net carbs 82.4g 65.6g Fortune cookie
Protein 4.2g 0.3g Fortune cookie
Fats 2.7g 0g Fortune cookie
Carbs 84g 66.3g Fortune cookie
Calories 378kcal 246kcal Fortune cookie
Sugar 45.42g 60g Fortune cookie
Fiber 1.6g 0.7g Fortune cookie
Calcium 12mg 38mg Marmalade
Iron 1.44mg 0.15mg Fortune cookie
Magnesium 7mg 2mg Fortune cookie
Phosphorus 35mg 4mg Fortune cookie
Potassium 41mg 37mg Fortune cookie
Sodium 31mg 56mg Fortune cookie
Zinc 0.17mg 0.04mg Fortune cookie
Copper 0.06mg 0.09mg Marmalade
Manganese 0.19mg 0.02mg Fortune cookie
Selenium 2.9µg 0.6µg Fortune cookie
Vitamin A 3IU 62IU Marmalade
Vitamin A RAE 1µg 3µg Marmalade
Vitamin E 0.03mg 0.06mg Marmalade
Vitamin C 0mg 4.8mg Marmalade
Vitamin B1 0.182mg 0.005mg Fortune cookie
Vitamin B2 0.13mg 0.025mg Fortune cookie
Vitamin B3 1.84mg 0.052mg Fortune cookie
Vitamin B5 0.297mg 0.015mg Fortune cookie
Vitamin B6 0.013mg 0.019mg Marmalade
Folate 66µg 9µg Fortune cookie
Vitamin B12 0.01µg 0µg Fortune cookie
Choline 6mg 3mg Fortune cookie
Vitamin K 1.1µg 0µg Fortune cookie
Tryptophan 0.061mg 0.003mg Fortune cookie
Threonine 0.123mg 0.005mg Fortune cookie
Isoleucine 0.165mg 0.008mg Fortune cookie
Leucine 0.295mg 0.007mg Fortune cookie
Lysine 0.157mg 0.015mg Fortune cookie
Methionine 0.076mg 0.006mg Fortune cookie
Phenylalanine 0.203mg 0.01mg Fortune cookie
Valine 0.192mg 0.013mg Fortune cookie
Histidine 0.088mg 0.006mg Fortune cookie
Cholesterol 2mg 0mg Marmalade
Saturated Fat 0.669g 0g Marmalade
Omega-3 - DHA 0.001g 0g Fortune cookie
Monounsaturated Fat 1.345g 0g Fortune cookie
Polyunsaturated fat 0.466g 0g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Marmalade
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
3%
Marmalade
Minerals Daily Need Coverage Score
15%
Fortune cookie
7%
Marmalade

Comparison summary

Which food is lower in Cholesterol?
Marmalade
Marmalade is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.669g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 34)
Which food is lower in Sugar?
Fortune cookie
Fortune cookie is lower in Sugar (difference - 14.58g)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 25mg)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2.2)
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.