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Fortune cookie vs. Brazil nut — In-Depth Nutrition Comparison

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How are fortune cookie and brazil nut different?

  • Brazil nut has more selenium, copper, phosphorus, magnesium, manganese, vitamin E, vitamin B1, zinc, and fiber than fortune cookie.
  • Daily need coverage for selenium for brazil nut is 3480% higher.
  • Fortune cookie has less saturated fat.
  • Brazil nut has a lower glycemic index (10) than fortune cookie (77).

Cookies, fortune and Nuts, brazilnuts, dried, unblanched are the varieties used in this article.

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Fortune cookie vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +5271.4%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +1507.3%
Contains more IronIron +68.8%
Contains more CopperCopper +2805%
Contains more ZincZinc +2288.2%
Contains more PhosphorusPhosphorus +1971.4%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +543.7%
Contains more SeleniumSelenium +66003.4%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +523.7%
Contains more Vitamin B5Vitamin B5 +61.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +18733.3%
Contains more Vitamin B1Vitamin B1 +239%
Contains more Vitamin B6Vitamin B6 +676.9%
Contains more CholineCholine +380%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fortune cookie Brazil nut DV% diff.
Selenium 2.9µg 1917µg 3480%
Copper 0.06mg 1.743mg 187%
Polyunsaturated fat 0.466g 24.399g 160%
Phosphorus 35mg 725mg 99%
Fats 2.7g 67.1g 99%
Magnesium 7mg 376mg 88%
Saturated fat 0.669g 16.134g 70%
Monounsaturated fat 1.345g 23.879g 56%
Manganese 0.19mg 1.223mg 45%
Vitamin E 0.03mg 5.65mg 37%
Vitamin B1 0.182mg 0.617mg 36%
Zinc 0.17mg 4.06mg 35%
Carbs 84g 11.74g 24%
Fiber 1.6g 7.5g 24%
Protein 4.2g 14.32g 20%
Potassium 41mg 659mg 18%
Calcium 12mg 160mg 15%
Calories 378kcal 659kcal 14%
Iron 1.44mg 2.43mg 12%
Folate 66µg 22µg 11%
Vitamin B3 1.84mg 0.295mg 10%
Vitamin B6 0.013mg 0.101mg 7%
Vitamin B2 0.13mg 0.035mg 7%
Choline 6mg 28.8mg 4%
Vitamin B5 0.297mg 0.184mg 2%
Sodium 31mg 3mg 1%
Vitamin K 1.1µg 0µg 1%
Cholesterol 2mg 0mg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 82.4g 4.24g N/A
Sugar 45.42g 2.33g N/A
Starch 0.25g 0%
Vitamin A 1µg 0µg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.061mg 0.135mg 0%
Threonine 0.123mg 0.365mg 0%
Isoleucine 0.165mg 0.518mg 0%
Leucine 0.295mg 1.19mg 0%
Lysine 0.157mg 0.49mg 0%
Methionine 0.076mg 1.124mg 0%
Phenylalanine 0.203mg 0.639mg 0%
Valine 0.192mg 0.76mg 0%
Histidine 0.088mg 0.409mg 0%
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +615.5%
Contains more WaterWater +133.9%
Contains more ProteinProtein +241%
Contains more FatsFats +2385.2%
Contains more OtherOther +210.9%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +1675.4%
Contains more Poly. FatPolyunsaturated fat +5135.8%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.