Fortune cookie vs. Pretzel — In-Depth Nutrition Comparison
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How are Fortune cookie and Pretzel different?
- Pretzel is higher than Fortune cookie in Iron, Manganese, Folate, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, Copper, and Zinc.
- Pretzel covers your daily need of Sodium 53% more than Fortune cookie.
- Fortune cookie is lower in Sodium.
Cookies, fortune and Snacks, pretzels, hard, plain, salted 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 less SodiumSodium | -97.5% |
| Contains more MagnesiumMagnesium | +314.3% |
| Contains more CalciumCalcium | +125% |
| Contains more PotassiumPotassium | +443.9% |
| Contains more IronIron | +218.1% |
| Contains more CopperCopper | +160% |
| Contains more ZincZinc | +511.8% |
| Contains more PhosphorusPhosphorus | +265.7% |
| Contains more ManganeseManganese | +434.2% |
| Contains more SeleniumSelenium | +51.7% |
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 B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1466.7% |
| Contains more Vitamin B1Vitamin B1 | +133% |
| Contains more Vitamin B2Vitamin B2 | +155.4% |
| Contains more Vitamin B3Vitamin B3 | +186.4% |
| Contains more Vitamin B6Vitamin B6 | +469.2% |
| Contains more Vitamin KVitamin K | +154.5% |
| Contains more FolateFolate | +151.5% |
| Contains more CholineCholine | +391.7% |
~equal in
Vitamin D
~0µg
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:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
| Contains more WaterWater | +155.6% |
| Contains more ProteinProtein | +139% |
| Contains more OtherOther | +219.1% |
~equal in
Fats
~2.93g
~equal in
Carbs
~80.39g
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
0.391 g
Monounsaturated Fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
| Contains more Mono. FatMonounsaturated Fat | +85% |
| Contains less Sat. FatSaturated Fat | -41.6% |
| Contains more Poly. FatPolyunsaturated fat | +177% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 378kcal | 384kcal |
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| Protein | 4.2g | 10.04g |
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| Fats | 2.7g | 2.93g |
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| Vitamin C | 0mg | 2.1mg |
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| Net carbs | 82.4g | 76.99g |
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| Carbs | 84g | 80.39g |
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| Cholesterol | 2mg | 0mg |
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| Magnesium | 7mg | 29mg |
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| Calcium | 12mg | 27mg |
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| Potassium | 41mg | 223mg |
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| Iron | 1.44mg | 4.58mg |
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| Sugar | 45.42g | 2.21g |
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| Fiber | 1.6g | 3.4g |
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| Copper | 0.06mg | 0.156mg |
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| Zinc | 0.17mg | 1.04mg |
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| Starch | 72.58g |
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| Phosphorus | 35mg | 128mg |
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| Sodium | 31mg | 1240mg |
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| Vitamin A | 3IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.03mg | 0.47mg |
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| Manganese | 0.19mg | 1.015mg |
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| Selenium | 2.9µg | 4.4µg |
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| Vitamin B1 | 0.182mg | 0.424mg |
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| Vitamin B2 | 0.13mg | 0.332mg |
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| Vitamin B3 | 1.84mg | 5.27mg |
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| Vitamin B5 | 0.297mg | 0.322mg |
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| Vitamin B6 | 0.013mg | 0.074mg |
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| Vitamin B12 | 0.01µg | 0µg |
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| Vitamin K | 1.1µg | 2.8µg |
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| Folate | 66µg | 166µg |
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| Trans Fat | 0.004g |
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| Choline | 6mg | 29.5mg |
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| Saturated Fat | 0.669g | 0.391g |
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| Monounsaturated Fat | 1.345g | 0.727g |
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| Polyunsaturated fat | 0.466g | 1.291g |
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| Tryptophan | 0.061mg | 0.097mg |
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| Threonine | 0.123mg | 0.25mg |
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| Isoleucine | 0.165mg | 0.407mg |
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| Leucine | 0.295mg | 0.757mg |
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| Lysine | 0.157mg | 0.257mg |
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| Methionine | 0.076mg | 0.177mg |
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| Phenylalanine | 0.203mg | 0.52mg |
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| Valine | 0.192mg | 0.48mg |
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| Histidine | 0.088mg | 0.22mg |
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| Fructose | 0.31g |
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| Omega-3 - DHA | 0.001g | 0g |
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| Omega-3 - ALA | 0.063g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.223g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
37%
Minerals Daily Need Coverage Score
15%
67%
Comparison summary
Which food is lower in Cholesterol?
Pretzel is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 43.21g)
Which food is lower in Saturated Fat?
Pretzel is lower in Saturated Fat (difference - 0.278g)
Which food is richer in minerals?
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Fortune cookie contains less Sodium (difference - 1209mg)
Which food is lower in glycemic index?
Fortune cookie is lower in glycemic index (difference - 6)
Which food is cheaper?
Fortune cookie is cheaper (difference - $2.4)