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Fortune cookie vs. Mars — In-Depth Nutrition Comparison

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Summary of differences between fortune cookie and mars

  • Fortune cookie has more iron, while mars has more calcium.
  • Mars covers your daily need for saturated fat, 55% more than fortune cookie.
  • Fortune cookie contains 2 times more iron than mars. While fortune cookie contains 1.44mg of iron, mars contains only 0.86mg.
  • The amount of sugar in fortune cookie is lower.
  • Mars has a lower glycemic index. The glycemic index of mars is 62, while the glycemic index of fortune cookie is 77.

These are the specific foods used in this comparison Cookies, fortune and Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies.

Infographic

Fortune cookie vs Mars 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%
Mars
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 27% 0% 32% 0% 0% 0% 18% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +67.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -77.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +650%

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%
Mars
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 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
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

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
Mars
3
4% 19% 72% 2% 2%
Protein: 4.28 g
Fats: 19.32 g
Carbs: 72.4 g
Water: 1.7 g
Other: 2.3 g
Contains more CarbsCarbs +16%
Contains more WaterWater +370.6%
Contains more FatsFats +615.6%
Contains more OtherOther +109.1%
~equal in Protein ~4.28g

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
Mars
0
100%
Saturated fat: Sat. Fat 11.651 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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 Mars
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Fortune cookie Mars DV% diff.
Saturated fat 0.669g 11.651g 50%
Fats 2.7g 19.32g 26%
Folate 66µg 17%
Vitamin B1 0.182mg 15%
Vitamin B3 1.84mg 12%
Vitamin B2 0.13mg 10%
Calcium 12mg 90mg 8%
Manganese 0.19mg 8%
Iron 1.44mg 0.86mg 7%
Copper 0.06mg 7%
Vitamin B5 0.297mg 6%
Phosphorus 35mg 5%
Selenium 2.9µg 5%
Sodium 31mg 136mg 5%
Calories 378kcal 475kcal 5%
Carbs 84g 72.4g 4%
Cholesterol 2mg 12mg 3%
Polyunsaturated fat 0.466g 3%
Monounsaturated fat 1.345g 3%
Fiber 1.6g 2g 2%
Magnesium 7mg 2%
Zinc 0.17mg 2%
Potassium 41mg 1%
Vitamin B6 0.013mg 1%
Vitamin K 1.1µg 1%
Choline 6mg 1%
Vitamin C 0mg 0.5mg 1%
Protein 4.2g 4.28g 0%
Net carbs 82.4g 70.4g N/A
Sugar 45.42g 58.94g N/A
Vitamin E 0.03mg 0%
Vitamin A 1µg 0%
Vitamin B12 0.01µg 0%
Trans fat 0.131g N/A
Tryptophan 0.061mg 0%
Threonine 0.123mg 0%
Isoleucine 0.165mg 0%
Leucine 0.295mg 0%
Lysine 0.157mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.203mg 0%
Valine 0.192mg 0%
Histidine 0.088mg 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 Mars
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
0%
Mars
Minerals Daily Need Coverage Score
15%
Fortune cookie
8%
Mars

Comparison summary

Which food is lower in glycemic index?
Mars
Mars is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Fortune cookie
Fortune cookie is lower in Sugar (difference - 13.52g)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 105mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 10.982g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $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. Mars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168814/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.