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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 for 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.
  • Fortune cookie has a higher glycemic index than marmalade.

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

Infographic

Fortune cookie vs Marmalade 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +250%
Contains more IronIron +860%
Contains more ZincZinc +325%
Contains more PhosphorusPhosphorus +775%
Contains less SodiumSodium -44.6%
Contains more ManganeseManganese +850%
Contains more SeleniumSelenium +383.3%
Contains more CalciumCalcium +216.7%
Contains more CopperCopper +50%
~equal in Potassium ~37mg

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%
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin B1Vitamin B1 +3540%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +3438.5%
Contains more Vitamin B5Vitamin B5 +1880%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +633.3%
Contains more CholineCholine +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B6Vitamin B6 +46.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fortune cookie Marmalade DV% diff.
Iron 1.44mg 0.15mg 16%
Vitamin B1 0.182mg 0.005mg 15%
Folate 66µg 9µg 14%
Vitamin B3 1.84mg 0.052mg 11%
Vitamin B2 0.13mg 0.025mg 8%
Protein 4.2g 0.3g 8%
Manganese 0.19mg 0.02mg 7%
Calories 378kcal 246kcal 7%
Carbs 84g 66.3g 6%
Vitamin B5 0.297mg 0.015mg 6%
Vitamin C 0mg 4.8mg 5%
Fats 2.7g 0g 4%
Fiber 1.6g 0.7g 4%
Phosphorus 35mg 4mg 4%
Selenium 2.9µg 0.6µg 4%
Calcium 12mg 38mg 3%
Monounsaturated fat 1.345g 0g 3%
Polyunsaturated fat 0.466g 0g 3%
Saturated fat 0.669g 0g 3%
Copper 0.06mg 0.09mg 3%
Sodium 31mg 56mg 1%
Zinc 0.17mg 0.04mg 1%
Vitamin K 1.1µg 0µg 1%
Magnesium 7mg 2mg 1%
Choline 6mg 3mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 82.4g 65.6g N/A
Potassium 41mg 37mg 0%
Sugar 45.42g 60g N/A
Vitamin E 0.03mg 0.06mg 0%
Vitamin A 1µg 3µg 0%
Vitamin B6 0.013mg 0.019mg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.061mg 0.003mg 0%
Threonine 0.123mg 0.005mg 0%
Isoleucine 0.165mg 0.008mg 0%
Leucine 0.295mg 0.007mg 0%
Lysine 0.157mg 0.015mg 0%
Methionine 0.076mg 0.006mg 0%
Phenylalanine 0.203mg 0.01mg 0%
Valine 0.192mg 0.013mg 0%
Histidine 0.088mg 0.006mg 0%
Omega-3 - DHA 0.001g 0g N/A

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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +1300%
Contains more FatsFats +∞%
Contains more CarbsCarbs +26.7%
Contains more OtherOther +450%
Contains more WaterWater +315%

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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.