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Fortune cookie vs. Liver — In-Depth Nutrition Comparison

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Important differences between fortune cookie and liver

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B6 than fortune cookie.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • Fortune cookie contains less cholesterol.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of liver is 0.

The food varieties used in the comparison are Cookies, fortune and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Fortune cookie vs Liver 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%
Liver
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more CalciumCalcium +20%
Contains less SodiumSodium -36.7%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +265.9%
Contains more IronIron +1144.4%
Contains more CopperCopper +956.7%
Contains more ZincZinc +3852.9%
Contains more PhosphorusPhosphorus +588.6%
Contains more ManganeseManganese +57.9%
Contains more SeleniumSelenium +2227.6%

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%
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +540400%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B2Vitamin B2 +1589.2%
Contains more Vitamin B3Vitamin B3 +358.4%
Contains more Vitamin B5Vitamin B5 +1507.4%
Contains more Vitamin B6Vitamin B6 +4284.6%
Contains more Vitamin B12Vitamin B12 +186600%
Contains more FolateFolate +147%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Fortune cookie Liver DV% diff.
Vitamin B12 0.01µg 18.67µg 778%
Vitamin A 1µg 5405µg 600%
Iron 1.44mg 17.92mg 206%
Vitamin B2 0.13mg 2.196mg 159%
Cholesterol 2mg 355mg 118%
Selenium 2.9µg 67.5µg 117%
Vitamin B5 0.297mg 4.774mg 90%
Copper 0.06mg 0.634mg 64%
Zinc 0.17mg 6.72mg 60%
Protein 4.2g 26.02g 44%
Vitamin B6 0.013mg 0.57mg 43%
Vitamin B3 1.84mg 8.435mg 41%
Phosphorus 35mg 241mg 29%
Carbs 84g 3.76g 27%
Vitamin C 0mg 23.6mg 26%
Folate 66µg 163µg 24%
Calories 378kcal 165kcal 11%
Fiber 1.6g 0g 6%
Vitamin B1 0.182mg 0.258mg 6%
Manganese 0.19mg 0.3mg 5%
Polyunsaturated fat 0.466g 1.05g 4%
Saturated fat 0.669g 1.41g 3%
Fats 2.7g 4.4g 3%
Potassium 41mg 150mg 3%
Monounsaturated fat 1.345g 0.63g 2%
Magnesium 7mg 14mg 2%
Choline 6mg 1%
Sodium 31mg 49mg 1%
Vitamin K 1.1µg 1%
Net carbs 82.4g 3.76g N/A
Calcium 12mg 10mg 0%
Sugar 45.42g N/A
Vitamin E 0.03mg 0%
Tryptophan 0.061mg 0.366mg 0%
Threonine 0.123mg 1.107mg 0%
Isoleucine 0.165mg 1.32mg 0%
Leucine 0.295mg 2.319mg 0%
Lysine 0.157mg 2.007mg 0%
Methionine 0.076mg 0.645mg 0%
Phenylalanine 0.203mg 1.274mg 0%
Valine 0.192mg 1.607mg 0%
Histidine 0.088mg 0.708mg 0%
Omega-3 - DHA 0.001g 0.03g N/A
Omega-3 - DPA 0g 0.04g 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
Liver
4
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +2134%
Contains more ProteinProtein +519.5%
Contains more FatsFats +63%
Contains more WaterWater +704%
Contains more OtherOther +36.4%

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
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -52.6%
Contains more Mono. FatMonounsaturated fat +113.5%
Contains more Poly. FatPolyunsaturated fat +125.3%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.