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Fortune cookie vs. Roe — In-Depth Nutrition Comparison

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How are fortune cookie and roe different?

  • Fortune cookie is richer in iron, while roe is higher in vitamin B12, selenium, phosphorus, vitamin B2, vitamin C, vitamin B5, vitamin B6, and zinc.
  • Roe covers your daily need for vitamin B12, 480% more than fortune cookie.
  • Fortune cookie contains 2 times more iron than roe. Fortune cookie contains 1.44mg of iron, while roe contains 0.77mg.
  • Fortune cookie is lower in cholesterol.
  • Fortune cookie has a higher glycemic index (77) than roe (27).

Cookies, fortune and Fish, roe, mixed species, cooked, dry heat types were used in this article.

Infographic

Fortune cookie vs Roe 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%
Roe
Roe
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more IronIron +87%
Contains less SodiumSodium -73.5%
Contains more ManganeseManganese +1361.5%
Contains more MagnesiumMagnesium +271.4%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +590.2%
Contains more CopperCopper +113.3%
Contains more ZincZinc +652.9%
Contains more PhosphorusPhosphorus +1371.4%
Contains more SeleniumSelenium +1682.8%

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%
Roe
Roe
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B1Vitamin B1 +52.2%
Contains more Vitamin B2Vitamin B2 +630%
Contains more Vitamin B3Vitamin B3 +19.1%
Contains more Vitamin B5Vitamin B5 +288.6%
Contains more Vitamin B6Vitamin B6 +1323.1%
Contains more Vitamin B12Vitamin B12 +115300%
Contains more FolateFolate +39.4%
~equal in Vitamin D ~µg

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
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +4275%
Contains more ProteinProtein +581.4%
Contains more FatsFats +204.8%
Contains more WaterWater +632.9%
Contains more OtherOther +136.4%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -64.1%
Contains more Mono. FatMonounsaturated fat +58.3%
Contains more Poly. FatPolyunsaturated fat +630.5%

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 Roe
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 Roe DV% diff.
Vitamin B12 0.01µg 11.54µg 480%
Cholesterol 2mg 479mg 159%
Selenium 2.9µg 51.7µg 89%
Phosphorus 35mg 515mg 69%
Vitamin B2 0.13mg 0.949mg 63%
Protein 4.2g 28.62g 49%
Carbs 84g 1.92g 27%
Polyunsaturated fat 0.466g 3.404g 20%
Vitamin C 0mg 16.4mg 18%
Vitamin B5 0.297mg 1.154mg 17%
Vitamin B6 0.013mg 0.185mg 13%
Zinc 0.17mg 1.28mg 10%
Vitamin A 1µg 91µg 10%
Calories 378kcal 204kcal 9%
Fats 2.7g 8.23g 9%
Copper 0.06mg 0.128mg 8%
Manganese 0.19mg 0.013mg 8%
Iron 1.44mg 0.77mg 8%
Vitamin B1 0.182mg 0.277mg 8%
Folate 66µg 92µg 7%
Potassium 41mg 283mg 7%
Fiber 1.6g 0g 6%
Magnesium 7mg 26mg 5%
Saturated fat 0.669g 1.866g 5%
Sodium 31mg 117mg 4%
Monounsaturated fat 1.345g 2.129g 2%
Vitamin B3 1.84mg 2.192mg 2%
Calcium 12mg 28mg 2%
Choline 6mg 1%
Vitamin K 1.1µg 1%
Net carbs 82.4g 1.92g N/A
Sugar 45.42g N/A
Vitamin E 0.03mg 0%
Tryptophan 0.061mg 0.375mg 0%
Threonine 0.123mg 1.305mg 0%
Isoleucine 0.165mg 1.465mg 0%
Leucine 0.295mg 2.509mg 0%
Lysine 0.157mg 2.179mg 0%
Methionine 0.076mg 0.71mg 0%
Phenylalanine 0.203mg 1.401mg 0%
Valine 0.192mg 1.676mg 0%
Histidine 0.088mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0.001g 1.747g N/A
Omega-3 - DPA 0g 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Roe
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
157%
Roe
Minerals Daily Need Coverage Score
15%
Fortune cookie
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 45.42g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 477mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 86mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 1.197g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $100)

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.