Fortune cookie vs. Quinoa — In-Depth Nutrition Comparison
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How are fortune cookie and quinoa different?
- Fortune cookie is richer in vitamin B3, vitamin B1, and folate, while quinoa is higher in manganese, phosphorus, copper, magnesium, vitamin B6, and zinc.
- Quinoa covers your daily need for manganese, 19% more than fortune cookie.
- Fortune cookie contains 4 times more vitamin B3 than quinoa. Fortune cookie contains 1.84mg of vitamin B3, while quinoa contains 0.412mg.
- Fortune cookie has a higher glycemic index (77) than quinoa (53).
Cookies, fortune and Quinoa, cooked types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +814.3% |
| Contains more CalciumCalcium | +41.7% |
| Contains more PotassiumPotassium | +319.5% |
| Contains more CopperCopper | +220% |
| Contains more ZincZinc | +541.2% |
| Contains more PhosphorusPhosphorus | +334.3% |
| Contains less SodiumSodium | -77.4% |
| Contains more ManganeseManganese | +232.1% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +70.1% |
| Contains more Vitamin B2Vitamin B2 | +18.2% |
| Contains more Vitamin B3Vitamin B3 | +346.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +57.1% |
| Contains more Vitamin EVitamin E | +2000% |
| Contains more Vitamin B6Vitamin B6 | +846.2% |
| Contains more CholineCholine | +283.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Carbs | 84g | 21.3g | 21% |
| Manganese | 0.19mg | 0.631mg | 19% |
| Phosphorus | 35mg | 152mg | 17% |
| Copper | 0.06mg | 0.192mg | 15% |
| Magnesium | 7mg | 64mg | 14% |
| Calories | 378kcal | 120kcal | 13% |
| Vitamin B3 | 1.84mg | 0.412mg | 9% |
| Vitamin B6 | 0.013mg | 0.123mg | 8% |
| Zinc | 0.17mg | 1.09mg | 8% |
| Starch | 17.63g | 7% | |
| Folate | 66µg | 42µg | 6% |
| Vitamin B5 | 0.297mg | 6% | |
| Vitamin B1 | 0.182mg | 0.107mg | 6% |
| Fiber | 1.6g | 2.8g | 5% |
| Polyunsaturated fat | 0.466g | 1.078g | 4% |
| Vitamin E | 0.03mg | 0.63mg | 4% |
| Potassium | 41mg | 172mg | 4% |
| Choline | 6mg | 23mg | 3% |
| Monounsaturated fat | 1.345g | 0.528g | 2% |
| Saturated fat | 0.669g | 0.231g | 2% |
| Vitamin B2 | 0.13mg | 0.11mg | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin K | 1.1µg | 0µg | 1% |
| Fats | 2.7g | 1.92g | 1% |
| Calcium | 12mg | 17mg | 1% |
| Sodium | 31mg | 7mg | 1% |
| Iron | 1.44mg | 1.49mg | 1% |
| Protein | 4.2g | 4.4g | 0% |
| Net carbs | 82.4g | 18.5g | N/A |
| Sugar | 45.42g | 0.87g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Selenium | 2.9µg | 2.8µg | 0% |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Tryptophan | 0.061mg | 0.052mg | 0% |
| Threonine | 0.123mg | 0.131mg | 0% |
| Isoleucine | 0.165mg | 0.157mg | 0% |
| Leucine | 0.295mg | 0.261mg | 0% |
| Lysine | 0.157mg | 0.239mg | 0% |
| Methionine | 0.076mg | 0.096mg | 0% |
| Phenylalanine | 0.203mg | 0.185mg | 0% |
| Valine | 0.192mg | 0.185mg | 0% |
| Histidine | 0.088mg | 0.127mg | 0% |
| Omega-3 - DHA | 0.001g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more FatsFats | +40.6% |
| Contains more CarbsCarbs | +294.4% |
| Contains more OtherOther | +42.9% |
| Contains more WaterWater | +795.1% |
~equal in
Protein
~4.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
| Contains more Mono. FatMonounsaturated fat | +154.7% |
| Contains less Sat. FatSaturated fat | -65.5% |
| Contains more Poly. FatPolyunsaturated fat | +131.3% |
