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Fortune cookie vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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How are fortune cookie and saltine cracker (includes oyster, soda, soup) different?

  • Saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin B3, vitamin B2, manganese, vitamin K, folate, selenium, and phosphorus than fortune cookie.
  • Daily need coverage for iron for saltine cracker (includes oyster, soda, soup) is 52% higher.
  • Fortune cookie has less sodium.

Cookies, fortune and Crackers, saltines (includes oyster, soda, soup) are the varieties used in this article.

Infographic

Fortune cookie vs Saltine cracker (includes oyster, soda, soup) 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +228.6%
Contains more CalciumCalcium +58.3%
Contains more PotassiumPotassium +270.7%
Contains more IronIron +286.8%
Contains more CopperCopper +131.7%
Contains more ZincZinc +305.9%
Contains more PhosphorusPhosphorus +191.4%
Contains more ManganeseManganese +261.1%
Contains more SeleniumSelenium +255.2%

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%
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% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin EVitamin E +3733.3%
Contains more Vitamin B1Vitamin B1 +285.7%
Contains more Vitamin B2Vitamin B2 +274.6%
Contains more Vitamin B3Vitamin B3 +250.1%
Contains more Vitamin B5Vitamin B5 +80.5%
Contains more Vitamin B6Vitamin B6 +561.5%
Contains more Vitamin B12Vitamin B12 +800%
Contains more Vitamin KVitamin K +2209.1%
Contains more FolateFolate +103%
Contains more CholineCholine +178.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more CarbsCarbs +13.4%
Contains more WaterWater +58.4%
Contains more ProteinProtein +125.2%
Contains more FatsFats +220%
Contains more OtherOther +154.5%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -59.5%
Contains more Mono. FatMonounsaturated fat +47.7%
Contains more Poly. FatPolyunsaturated fat +937.6%

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 Saltine cracker (includes oyster, soda, soup)
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Fortune cookie Saltine cracker (includes oyster, soda, soup) DV% diff.
Iron 1.44mg 5.57mg 52%
Vitamin B1 0.182mg 0.702mg 43%
Sodium 31mg 941mg 40%
Polyunsaturated fat 0.466g 4.835g 29%
Vitamin B3 1.84mg 6.442mg 29%
Starch 67.83g 28%
Vitamin B2 0.13mg 0.487mg 27%
Manganese 0.19mg 0.686mg 22%
Vitamin K 1.1µg 25.4µg 20%
Folate 66µg 134µg 17%
Selenium 2.9µg 10.3µg 13%
Protein 4.2g 9.46g 11%
Phosphorus 35mg 102mg 10%
Copper 0.06mg 0.139mg 9%
Fats 2.7g 8.64g 9%
Vitamin E 0.03mg 1.15mg 7%
Vitamin B6 0.013mg 0.086mg 6%
Vitamin B5 0.297mg 0.536mg 5%
Zinc 0.17mg 0.69mg 5%
Fiber 1.6g 2.8g 5%
Saturated fat 0.669g 1.653g 4%
Magnesium 7mg 23mg 4%
Potassium 41mg 152mg 3%
Carbs 84g 74.05g 3%
Vitamin B12 0.01µg 0.09µg 3%
Choline 6mg 16.7mg 2%
Monounsaturated fat 1.345g 1.986g 2%
Calories 378kcal 418kcal 2%
Calcium 12mg 19mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 82.4g 71.25g N/A
Sugar 45.42g 1.29g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0.167g N/A
Tryptophan 0.061mg 0.116mg 0%
Threonine 0.123mg 0.268mg 0%
Isoleucine 0.165mg 0.333mg 0%
Leucine 0.295mg 0.652mg 0%
Lysine 0.157mg 0.172mg 0%
Methionine 0.076mg 0.147mg 0%
Phenylalanine 0.203mg 0.45mg 0%
Valine 0.192mg 0.399mg 0%
Histidine 0.088mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Saltine cracker (includes oyster, soda, soup)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
15%
Fortune cookie
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 44.13g)
Which food is lower in glycemic index?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 910mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 0.984g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2.4)

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.