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Fortune cookie vs. Salami — In-Depth Nutrition Comparison

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Significant differences between fortune cookie and salami

  • The amount of vitamin B12, selenium, vitamin B6, manganese, copper, vitamin B3, and zinc in salami is higher than in fortune cookie.
  • Salami covers your daily sodium needs 74% more than fortune cookie.
  • Fortune cookie contains less saturated fat.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of salami is 28.

Specific food types used in this comparison are Cookies, fortune and Salami, cooked, beef and pork.

Infographic

Fortune cookie vs Salami 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%
Salami
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.5% 28% 59% 119% 80% 82% 227% 128% 171%
Contains less SodiumSodium -98.2%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +670.7%
Contains more CopperCopper +495%
Contains more ZincZinc +1623.5%
Contains more PhosphorusPhosphorus +445.7%
Contains more ManganeseManganese +414.7%
Contains more SeleniumSelenium +979.3%
~equal in Iron ~1.56mg

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%
Salami
10
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% 4.4% 15% 92% 82% 113% 72% 106% 190% 8% 2.3% 51%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +2100%
Contains more Vitamin EVitamin E +633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +101.6%
Contains more Vitamin B2Vitamin B2 +174.6%
Contains more Vitamin B3Vitamin B3 +229%
Contains more Vitamin B5Vitamin B5 +304.4%
Contains more Vitamin B6Vitamin B6 +3430.8%
Contains more Vitamin B12Vitamin B12 +15100%
Contains more Vitamin KVitamin K +190.9%
Contains more CholineCholine +1458.3%
~equal in Vitamin C ~0mg

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
Salami
4
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 g
Contains more CarbsCarbs +3400%
Contains more ProteinProtein +420.2%
Contains more FatsFats +859.3%
Contains more WaterWater +464.9%
Contains more OtherOther +323.6%

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
Salami
2
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +727.3%
Contains more Poly. FatPolyunsaturated fat +442.7%

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 Salami
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 Salami DV% diff.
Sodium 31mg 1740mg 74%
Vitamin B12 0.01µg 1.52µg 63%
Selenium 2.9µg 31.3µg 52%
Saturated fat 0.669g 9.316g 39%
Fats 2.7g 25.9g 36%
Protein 4.2g 21.85g 35%
Vitamin B6 0.013mg 0.459mg 34%
Manganese 0.19mg 0.978mg 34%
Copper 0.06mg 0.357mg 33%
Cholesterol 2mg 89mg 29%
Carbs 84g 2.4g 27%
Vitamin B3 1.84mg 6.053mg 26%
Zinc 0.17mg 2.93mg 25%
Monounsaturated fat 1.345g 11.127g 24%
Phosphorus 35mg 191mg 22%
Vitamin B5 0.297mg 1.201mg 18%
Vitamin B2 0.13mg 0.357mg 17%
Choline 6mg 93.5mg 16%
Folate 66µg 3µg 16%
Vitamin B1 0.182mg 0.367mg 15%
Polyunsaturated fat 0.466g 2.529g 14%
Potassium 41mg 316mg 8%
Fiber 1.6g 0g 6%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Magnesium 7mg 19mg 3%
Vitamin K 1.1µg 3.2µg 2%
Calories 378kcal 336kcal 2%
Iron 1.44mg 1.56mg 2%
Vitamin E 0.03mg 0.22mg 1%
Net carbs 82.4g 2.4g N/A
Calcium 12mg 15mg 0%
Sugar 45.42g 0.96g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.586g N/A
Tryptophan 0.061mg 0.114mg 0%
Threonine 0.123mg 0.521mg 0%
Isoleucine 0.165mg 0.675mg 0%
Leucine 0.295mg 0.929mg 0%
Lysine 0.157mg 1.107mg 0%
Methionine 0.076mg 0.301mg 0%
Phenylalanine 0.203mg 0.481mg 0%
Valine 0.192mg 0.668mg 0%
Histidine 0.088mg 0.359mg 0%
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Salami
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
57%
Salami
Minerals Daily Need Coverage Score
15%
Fortune cookie
91%
Salami

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 44.46g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 1709mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 8.647g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2.7)

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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.