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Fortune cookie vs. Pastrami — In-Depth Nutrition Comparison

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What are the main differences between fortune cookie and pastrami?

  • Fortune cookie is richer in folate, yet pastrami is richer in vitamin B12, zinc, selenium, phosphorus, vitamin B6, vitamin B3, and choline.
  • Pastrami's daily need coverage for vitamin B12 is 78% higher.
  • Fortune cookie has 11 times more folate than pastrami. Fortune cookie has 66µg of folate, while pastrami has 6µg.
  • Fortune cookie contains less cholesterol.

We used Cookies, fortune and Beef, cured, pastrami types in this comparison.

Infographic

Fortune cookie vs Pastrami 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 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more CalciumCalcium +20%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +603.7%
Contains more MagnesiumMagnesium +142.9%
Contains more PotassiumPotassium +412.2%
Contains more IronIron +54.2%
Contains more CopperCopper +51.7%
Contains more ZincZinc +2829.4%
Contains more PhosphorusPhosphorus +400%
Contains more SeleniumSelenium +510.3%

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 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +1000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +131.5%
Contains more Vitamin B6Vitamin B6 +1600%
Contains more Vitamin B12Vitamin B12 +18600%
Contains more CholineCholine +1260%

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
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more CarbsCarbs +23233.3%
Contains more ProteinProtein +419%
Contains more FatsFats +115.6%
Contains more WaterWater +769.1%
Contains more OtherOther +126.4%

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
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -75%
Contains more Poly. FatPolyunsaturated fat +221.4%
Contains more Mono. FatMonounsaturated fat +57.5%

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

All nutrients comparison - raw data values

Nutrient Fortune cookie Pastrami DV% diff.
Vitamin B12 0.01µg 1.87µg 78%
Sodium 31mg 1078mg 46%
Zinc 0.17mg 4.98mg 44%
Protein 4.2g 21.8g 35%
Carbs 84g 0.36g 28%
Selenium 2.9µg 17.7µg 27%
Cholesterol 2mg 68mg 22%
Phosphorus 35mg 175mg 20%
Vitamin B6 0.013mg 0.221mg 16%
Folate 66µg 6µg 15%
Vitamin B3 1.84mg 4.26mg 15%
Choline 6mg 81.6mg 14%
Calories 378kcal 147kcal 12%
Vitamin B1 0.182mg 0.052mg 11%
Iron 1.44mg 2.22mg 10%
Saturated fat 0.669g 2.681g 9%
Manganese 0.19mg 0.027mg 7%
Fiber 1.6g 0g 6%
Potassium 41mg 210mg 5%
Fats 2.7g 5.82g 5%
Copper 0.06mg 0.091mg 3%
Polyunsaturated fat 0.466g 0.145g 2%
Monounsaturated fat 1.345g 2.118g 2%
Vitamin B2 0.13mg 0.161mg 2%
Magnesium 7mg 17mg 2%
Vitamin E 0.03mg 0.12mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin B5 0.297mg 0.265mg 1%
Vitamin D 0IU 4IU 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 82.4g 0.36g N/A
Calcium 12mg 10mg 0%
Sugar 45.42g 0.1g N/A
Vitamin A 1µg 2µg 0%
Vitamin K 1.1µg 0.7µg 0%
Tryptophan 0.061mg 0.141mg 0%
Threonine 0.123mg 0.857mg 0%
Isoleucine 0.165mg 0.976mg 0%
Leucine 0.295mg 1.706mg 0%
Lysine 0.157mg 1.812mg 0%
Methionine 0.076mg 0.558mg 0%
Phenylalanine 0.203mg 0.847mg 0%
Valine 0.192mg 1.065mg 0%
Histidine 0.088mg 0.684mg 0%
Fructose 0.01g 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 Pastrami
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
37%
Pastrami
Minerals Daily Need Coverage Score
15%
Fortune cookie
60%
Pastrami

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 45.32g)
Which food is lower in glycemic index?
Pastrami
Pastrami is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 1047mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 2.012g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2.2)

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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.