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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
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" 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 Calcium +125%
Contains more Iron +218.1%
Contains more Magnesium +314.3%
Contains more Phosphorus +265.7%
Contains more Potassium +443.9%
Contains more Zinc +511.8%
Contains more Copper +160%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 54% 5% 15% 4% 5% 5% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 172% 21% 55% 20% 162% 29% 53%
Contains less Sodium -97.5%
Contains more Calcium +125%
Contains more Iron +218.1%
Contains more Magnesium +314.3%
Contains more Phosphorus +265.7%
Contains more Potassium +443.9%
Contains more Zinc +511.8%
Contains more Copper +160%

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 E +1466.7%
Contains more Vitamin C +∞%
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 Folate +151.5%
Contains more Vitamin K +154.5%
Equal in Vitamin B5 - 0.322
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 46% 30% 35% 18% 3% 50% 2% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1466.7%
Contains more Vitamin C +∞%
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 Folate +151.5%
Contains more Vitamin K +154.5%
Equal in Vitamin B5 - 0.322

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 Sugar ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Fortune cookie Pretzel Opinion
Net carbs 82.4g 76.99g Fortune cookie
Protein 4.2g 10.04g Pretzel
Fats 2.7g 2.93g Pretzel
Carbs 84g 80.39g Fortune cookie
Calories 378kcal 384kcal Pretzel
Starch g 72.58g Pretzel
Fructose g 0.31g Pretzel
Sugar 45.42g 2.21g Pretzel
Fiber 1.6g 3.4g Pretzel
Calcium 12mg 27mg Pretzel
Iron 1.44mg 4.58mg Pretzel
Magnesium 7mg 29mg Pretzel
Phosphorus 35mg 128mg Pretzel
Potassium 41mg 223mg Pretzel
Sodium 31mg 1240mg Fortune cookie
Zinc 0.17mg 1.04mg Pretzel
Copper 0.06mg 0.156mg Pretzel
Vitamin A 3IU 0IU Fortune cookie
Vitamin E 0.03mg 0.47mg Pretzel
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 2.1mg Pretzel
Vitamin B1 0.182mg 0.424mg Pretzel
Vitamin B2 0.13mg 0.332mg Pretzel
Vitamin B3 1.84mg 5.27mg Pretzel
Vitamin B5 0.297mg 0.322mg Pretzel
Vitamin B6 0.013mg 0.074mg Pretzel
Folate 66µg 166µg Pretzel
Vitamin B12 0.01µg 0µg Fortune cookie
Vitamin K 1.1µg 2.8µg Pretzel
Tryptophan 0.061mg 0.097mg Pretzel
Threonine 0.123mg 0.25mg Pretzel
Isoleucine 0.165mg 0.407mg Pretzel
Leucine 0.295mg 0.757mg Pretzel
Lysine 0.157mg 0.257mg Pretzel
Methionine 0.076mg 0.177mg Pretzel
Phenylalanine 0.203mg 0.52mg Pretzel
Valine 0.192mg 0.48mg Pretzel
Histidine 0.088mg 0.22mg Pretzel
Cholesterol 2mg 0mg Pretzel
Trans Fat g 0.004g Fortune cookie
Saturated Fat 0.669g 0.391g Pretzel
Monounsaturated Fat 1.345g 0.727g Fortune cookie
Polyunsaturated fat 0.466g 1.291g Pretzel

Which food is preferable for your diet?

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

People also compare

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

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 43.21g)
Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 2mg)
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)

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.