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Fortune cookie vs. Onion — In-Depth Nutrition Comparison

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Summary of differences between fortune cookie and onions

  • Fortune cookie has more iron, folate, vitamin B1, vitamin B3, vitamin B2, and monounsaturated fat, while onions have more vitamin B6 and vitamin C.
  • Fortune cookie covers your daily need for iron, 15% more than onions.
  • Fortune cookie contains 103 times more monounsaturated fat than onions. While fortune cookie contains 1.345g of monounsaturated fat, onions contain only 0.013g.
  • The amount of sugar in onions is lower.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of fortune cookie is 77.

These are the specific foods used in this comparison Cookies, fortune and Onions, raw.

Infographic

Fortune cookie vs Onion 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%
Onion
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more IronIron +585.7%
Contains more CopperCopper +53.8%
Contains more PhosphorusPhosphorus +20.7%
Contains more ManganeseManganese +47.3%
Contains more SeleniumSelenium +480%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +91.7%
Contains more PotassiumPotassium +256.1%
Contains less SodiumSodium -87.1%
~equal in Zinc ~0.17mg

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%
Onion
2
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +295.7%
Contains more Vitamin B2Vitamin B2 +381.5%
Contains more Vitamin B3Vitamin B3 +1486.2%
Contains more Vitamin B5Vitamin B5 +141.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +175%
Contains more FolateFolate +247.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +823.1%
~equal in Vitamin D ~0µg
~equal in Choline ~6.1mg

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
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +281.8%
Contains more FatsFats +2600%
Contains more CarbsCarbs +799.4%
Contains more OtherOther +214.3%
Contains more WaterWater +1013.9%

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
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +10246.2%
Contains more Poly. FatPolyunsaturated fat +2641.2%
Contains less Sat. FatSaturated fat -93.7%

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

All nutrients comparison - raw data values

Nutrient Fortune cookie Onion DV% diff.
Carbs 84g 9.34g 25%
Calories 378kcal 40kcal 17%
Iron 1.44mg 0.21mg 15%
Folate 66µg 19µg 12%
Vitamin B3 1.84mg 0.116mg 11%
Vitamin B1 0.182mg 0.046mg 11%
Vitamin B6 0.013mg 0.12mg 8%
Vitamin B2 0.13mg 0.027mg 8%
Vitamin C 0mg 7.4mg 8%
Protein 4.2g 1.1g 6%
Selenium 2.9µg 0.5µg 4%
Fats 2.7g 0.1g 4%
Manganese 0.19mg 0.129mg 3%
Saturated fat 0.669g 0.042g 3%
Potassium 41mg 146mg 3%
Vitamin B5 0.297mg 0.123mg 3%
Polyunsaturated fat 0.466g 0.017g 3%
Monounsaturated fat 1.345g 0.013g 3%
Copper 0.06mg 0.039mg 2%
Fructose 1.29g 2%
Sodium 31mg 4mg 1%
Cholesterol 2mg 0mg 1%
Phosphorus 35mg 29mg 1%
Vitamin K 1.1µg 0.4µg 1%
Magnesium 7mg 10mg 1%
Calcium 12mg 23mg 1%
Net carbs 82.4g 7.64g N/A
Sugar 45.42g 4.24g N/A
Fiber 1.6g 1.7g 0%
Zinc 0.17mg 0.17mg 0%
Vitamin E 0.03mg 0.02mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B12 0.01µg 0µg 0%
Choline 6mg 6.1mg 0%
Tryptophan 0.061mg 0.014mg 0%
Threonine 0.123mg 0.021mg 0%
Isoleucine 0.165mg 0.014mg 0%
Leucine 0.295mg 0.025mg 0%
Lysine 0.157mg 0.039mg 0%
Methionine 0.076mg 0.002mg 0%
Phenylalanine 0.203mg 0.025mg 0%
Valine 0.192mg 0.021mg 0%
Histidine 0.088mg 0.014mg 0%
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Onion
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
8%
Onion
Minerals Daily Need Coverage Score
15%
Fortune cookie
8%
Onion

Comparison summary

Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 41.18g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 0.627g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 62)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $0.2)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.