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Fortune cookie vs. Pecan — In-Depth Nutrition Comparison

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Summary of differences between fortune cookie and pecan

  • The amount of manganese, copper, vitamin B1, zinc, phosphorus, fiber, magnesium, vitamin B6, and iron in pecan is higher than in fortune cookie.
  • Pecan covers your daily need for manganese, 187% more than fortune cookie.
  • The amount of saturated fat in fortune cookie is lower.
  • Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of fortune cookie is 77.

These are the specific foods used in this comparison Cookies, fortune and Nuts, pecans.

Infographic

Fortune cookie vs Pecan 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%
Pecan
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more MagnesiumMagnesium +1628.6%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +900%
Contains more IronIron +75.7%
Contains more CopperCopper +1900%
Contains more ZincZinc +2564.7%
Contains more PhosphorusPhosphorus +691.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2268.4%
Contains more SeleniumSelenium +31%

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%
Pecan
8
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin B3Vitamin B3 +57.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +4566.7%
Contains more Vitamin B1Vitamin B1 +262.6%
Contains more Vitamin B5Vitamin B5 +190.6%
Contains more Vitamin B6Vitamin B6 +1515.4%
Contains more Vitamin KVitamin K +218.2%
Contains more CholineCholine +575%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg

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
Pecan
3
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more CarbsCarbs +506.1%
Contains more WaterWater +127.3%
Contains more ProteinProtein +118.3%
Contains more FatsFats +2565.6%
Contains more OtherOther +34.5%

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
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +2933.5%
Contains more Poly. FatPolyunsaturated fat +4538.2%

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

All nutrients comparison - raw data values

Nutrient Fortune cookie Pecan DV% diff.
Manganese 0.19mg 4.5mg 187%
Polyunsaturated fat 0.466g 21.614g 141%
Copper 0.06mg 1.2mg 127%
Fats 2.7g 71.97g 107%
Monounsaturated fat 1.345g 40.801g 99%
Vitamin B1 0.182mg 0.66mg 40%
Zinc 0.17mg 4.53mg 40%
Phosphorus 35mg 277mg 35%
Fiber 1.6g 9.6g 32%
Magnesium 7mg 121mg 27%
Saturated fat 0.669g 6.18g 25%
Carbs 84g 13.86g 23%
Calories 378kcal 691kcal 16%
Vitamin B6 0.013mg 0.21mg 15%
Iron 1.44mg 2.53mg 14%
Folate 66µg 22µg 11%
Potassium 41mg 410mg 11%
Vitamin B5 0.297mg 0.863mg 11%
Protein 4.2g 9.17g 10%
Vitamin E 0.03mg 1.4mg 9%
Calcium 12mg 70mg 6%
Choline 6mg 40.5mg 6%
Vitamin B3 1.84mg 1.167mg 4%
Selenium 2.9µg 3.8µg 2%
Vitamin K 1.1µg 3.5µg 2%
Vitamin C 0mg 1.1mg 1%
Sodium 31mg 0mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 82.4g 4.26g N/A
Sugar 45.42g 3.97g N/A
Starch 0.46g 0%
Vitamin A 1µg 3µg 0%
Vitamin B2 0.13mg 0.13mg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.061mg 0.093mg 0%
Threonine 0.123mg 0.306mg 0%
Isoleucine 0.165mg 0.336mg 0%
Leucine 0.295mg 0.598mg 0%
Lysine 0.157mg 0.287mg 0%
Methionine 0.076mg 0.183mg 0%
Phenylalanine 0.203mg 0.426mg 0%
Valine 0.192mg 0.411mg 0%
Histidine 0.088mg 0.262mg 0%
Fructose 0.04g 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 Pecan
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
31%
Pecan
Minerals Daily Need Coverage Score
15%
Fortune cookie
149%
Pecan

Comparison summary

Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 41.45g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 5.511g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $3)

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.