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Fortune cookie vs. Molasses — In-Depth Nutrition Comparison

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A recap on differences between Fortune cookie and Molasses

  • Fortune cookie has more Folate, and Vitamin B1, however, Molasses are higher in Manganese, Magnesium, Vitamin B6, Copper, Potassium, Iron, Selenium, and Calcium.
  • Molasses covers your daily Manganese needs 58% more than Fortune cookie.

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

Infographic

Fortune cookie vs Molasses 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 Phosphorus +12.9%
Contains less Sodium -16.2%
Contains more Calcium +1608.3%
Contains more Iron +227.8%
Contains more Magnesium +3357.1%
Contains more Potassium +3470.7%
Contains more Zinc +70.6%
Contains more Copper +711.7%
Contains more Manganese +705.3%
Contains more Selenium +513.8%
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 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Contains more Phosphorus +12.9%
Contains less Sodium -16.2%
Contains more Calcium +1608.3%
Contains more Iron +227.8%
Contains more Magnesium +3357.1%
Contains more Potassium +3470.7%
Contains more Zinc +70.6%
Contains more Copper +711.7%
Contains more Manganese +705.3%
Contains more Selenium +513.8%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +343.9%
Contains more Vitamin B2 +6400%
Contains more Vitamin B3 +97.8%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +170.7%
Contains more Vitamin B6 +5053.8%
Contains more Choline +121.7%
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 0% 0% 0% 0% 11% 1% 18% 49% 155% 0% 0% 8% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +343.9%
Contains more Vitamin B2 +6400%
Contains more Vitamin B3 +97.8%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +170.7%
Contains more Vitamin B6 +5053.8%
Contains more Choline +121.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Fats +2600%
Contains more Carbs +12.4%
Contains more Water +173.4%
Contains more Other +200%
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more Protein +∞%
Contains more Fats +2600%
Contains more Carbs +12.4%
Contains more Water +173.4%
Contains more Other +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4103.1%
Contains more Polyunsaturated fat +832%
Contains less Saturated Fat -97.3%
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +4103.1%
Contains more Polyunsaturated fat +832%
Contains less Saturated Fat -97.3%

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

All nutrients comparison - raw data values

Nutrient Fortune cookie Molasses Opinion
Net carbs 82.4g 74.73g Fortune cookie
Protein 4.2g 0g Fortune cookie
Fats 2.7g 0.1g Fortune cookie
Carbs 84g 74.73g Fortune cookie
Calories 378kcal 290kcal Fortune cookie
Fructose 12.79g Molasses
Sugar 45.42g 74.72g Fortune cookie
Fiber 1.6g 0g Fortune cookie
Calcium 12mg 205mg Molasses
Iron 1.44mg 4.72mg Molasses
Magnesium 7mg 242mg Molasses
Phosphorus 35mg 31mg Fortune cookie
Potassium 41mg 1464mg Molasses
Sodium 31mg 37mg Fortune cookie
Zinc 0.17mg 0.29mg Molasses
Copper 0.06mg 0.487mg Molasses
Manganese 0.19mg 1.53mg Molasses
Selenium 2.9µg 17.8µg Molasses
Vitamin A 3IU 0IU Fortune cookie
Vitamin A RAE 1µg 0µg Fortune cookie
Vitamin E 0.03mg 0mg Fortune cookie
Vitamin B1 0.182mg 0.041mg Fortune cookie
Vitamin B2 0.13mg 0.002mg Fortune cookie
Vitamin B3 1.84mg 0.93mg Fortune cookie
Vitamin B5 0.297mg 0.804mg Molasses
Vitamin B6 0.013mg 0.67mg Molasses
Folate 66µg 0µg Fortune cookie
Vitamin B12 0.01µg 0µg Fortune cookie
Choline 6mg 13.3mg Molasses
Vitamin K 1.1µg 0µg Fortune cookie
Tryptophan 0.061mg Fortune cookie
Threonine 0.123mg Fortune cookie
Isoleucine 0.165mg Fortune cookie
Leucine 0.295mg Fortune cookie
Lysine 0.157mg Fortune cookie
Methionine 0.076mg Fortune cookie
Phenylalanine 0.203mg Fortune cookie
Valine 0.192mg Fortune cookie
Histidine 0.088mg Fortune cookie
Cholesterol 2mg 0mg Molasses
Saturated Fat 0.669g 0.018g Molasses
Omega-3 - DHA 0.001g 0g Fortune cookie
Monounsaturated Fat 1.345g 0.032g Fortune cookie
Polyunsaturated fat 0.466g 0.05g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Molasses
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
18%
Molasses
Minerals Daily Need Coverage Score
15%
Fortune cookie
103%
Molasses

Comparison summary

Which food is lower in Cholesterol?
Molasses
Molasses is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 0.651g)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is lower in Sugar?
Fortune cookie
Fortune cookie is lower in Sugar (difference - 29.3g)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Fortune cookie
Fortune cookie is lower in glycemic index (difference - 77)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2)
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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.