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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.

Infographic

Fortune cookie vs Pretzel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -97.5%
Contains more Iron +218.1%
Contains more Calcium +125%
Contains more Potassium +443.9%
Contains more Magnesium +314.3%
Contains more Copper +160%
Contains more Zinc +511.8%
Contains more Phosphorus +265.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 4% 4% 5% 20% 5% 15% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 9% 20% 21% 53% 29% 55% 162%
Contains less Sodium -97.5%
Contains more Iron +218.1%
Contains more Calcium +125%
Contains more Potassium +443.9%
Contains more Magnesium +314.3%
Contains more Copper +160%
Contains more Zinc +511.8%
Contains more Phosphorus +265.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +1466.7%
Contains more Vitamin B1 +133%
Contains more Vitamin B2 +155.4%
Contains more Vitamin B3 +186.4%
Contains more Vitamin B6 +469.2%
Contains more Vitamin K +154.5%
Contains more Folate +151.5%
Equal in Vitamin B5 - 0.322
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 1% 0% 46% 30% 35% 18% 3% 2% 3% 50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 0% 10% 0% 106% 77% 99% 20% 18% 0% 7% 125%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +1466.7%
Contains more Vitamin B1 +133%
Contains more Vitamin B2 +155.4%
Contains more Vitamin B3 +186.4%
Contains more Vitamin B6 +469.2%
Contains more Vitamin K +154.5%
Contains more Folate +151.5%
Equal in Vitamin B5 - 0.322

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Fortune cookie
39
Pretzel
Mineral Summary Score
14
Fortune cookie
65
Pretzel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
25%
Fortune cookie
60%
Pretzel
Carbohydrates
84%
Fortune cookie
80%
Pretzel
Fats
12%
Fortune cookie
14%
Pretzel

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fortune cookie Pretzel
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Pretzel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 43.21g)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 0.278g)
Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 1209mg)
Which food is lower in glycemic index?
Fortune cookie
Fortune cookie is lower in glycemic index (difference - 6)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2.4)

All nutrients comparison - raw data values

Nutrient Fortune cookie Pretzel Opinion
Calories 378 384 Pretzel
Protein 4.2 10.04 Pretzel
Fats 2.7 2.93 Pretzel
Vitamin C 0 2.1 Pretzel
Carbs 84 80.39 Fortune cookie
Cholesterol 2 0 Pretzel
Vitamin D 0 0
Iron 1.44 4.58 Pretzel
Calcium 12 27 Pretzel
Potassium 41 223 Pretzel
Magnesium 7 29 Pretzel
Sugar 45.42 2.21 Pretzel
Fiber 1.6 3.4 Pretzel
Copper 0.06 0.156 Pretzel
Zinc 0.17 1.04 Pretzel
Starch 72.58 Pretzel
Phosphorus 35 128 Pretzel
Sodium 31 1240 Fortune cookie
Vitamin A 3 0 Fortune cookie
Vitamin E 0.03 0.47 Pretzel
Vitamin D 0 0
Vitamin B1 0.182 0.424 Pretzel
Vitamin B2 0.13 0.332 Pretzel
Vitamin B3 1.84 5.27 Pretzel
Vitamin B5 0.297 0.322 Pretzel
Vitamin B6 0.013 0.074 Pretzel
Vitamin B12 0.01 0 Fortune cookie
Vitamin K 1.1 2.8 Pretzel
Folate 66 166 Pretzel
Trans Fat 0.004 Fortune cookie
Saturated Fat 0.669 0.391 Pretzel
Monounsaturated Fat 1.345 0.727 Fortune cookie
Polyunsaturated fat 0.466 1.291 Pretzel
Tryptophan 0.061 0.097 Pretzel
Threonine 0.123 0.25 Pretzel
Isoleucine 0.165 0.407 Pretzel
Leucine 0.295 0.757 Pretzel
Lysine 0.157 0.257 Pretzel
Methionine 0.076 0.177 Pretzel
Phenylalanine 0.203 0.52 Pretzel
Valine 0.192 0.48 Pretzel
Histidine 0.088 0.22 Pretzel
Fructose 0.31 Pretzel

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/nutrients
  2. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.