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Fortune cookie vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between fortune cookie and sunflower seeds?

  • Sunflower seeds are richer than fortune cookie in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and zinc.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.
  • The glycemic index of sunflower seeds is lower.

We used Cookies, fortune and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Fortune cookie vs Sunflower seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +4542.9%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +1473.2%
Contains more IronIron +264.6%
Contains more CopperCopper +2900%
Contains more ZincZinc +2841.2%
Contains more PhosphorusPhosphorus +1785.7%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +926.3%
Contains more SeleniumSelenium +1727.6%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +117133.3%
Contains more Vitamin B1Vitamin B1 +713.2%
Contains more Vitamin B2Vitamin B2 +173.1%
Contains more Vitamin B3Vitamin B3 +353%
Contains more Vitamin B5Vitamin B5 +280.5%
Contains more Vitamin B6Vitamin B6 +10246.2%
Contains more FolateFolate +243.9%
Contains more CholineCholine +818.3%
~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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +320%
Contains more WaterWater +69.1%
Contains more ProteinProtein +394.8%
Contains more FatsFats +1805.9%
Contains more OtherOther +175.5%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -85%
Contains more Mono. FatMonounsaturated fat +1277.5%
Contains more Poly. FatPolyunsaturated fat +4865%

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 Sunflower seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Fortune cookie Sunflower seeds DV% diff.
Vitamin E 0.03mg 35.17mg 234%
Copper 0.06mg 1.8mg 193%
Polyunsaturated fat 0.466g 23.137g 151%
Vitamin B1 0.182mg 1.48mg 108%
Vitamin B6 0.013mg 1.345mg 102%
Selenium 2.9µg 53µg 91%
Phosphorus 35mg 660mg 89%
Manganese 0.19mg 1.95mg 77%
Magnesium 7mg 325mg 76%
Fats 2.7g 51.46g 75%
Iron 1.44mg 5.25mg 48%
Zinc 0.17mg 5mg 44%
Monounsaturated fat 1.345g 18.528g 43%
Vitamin B3 1.84mg 8.335mg 41%
Folate 66µg 227µg 40%
Protein 4.2g 20.78g 33%
Fiber 1.6g 8.6g 28%
Carbs 84g 20g 21%
Potassium 41mg 645mg 18%
Vitamin B5 0.297mg 1.13mg 17%
Saturated fat 0.669g 4.455g 17%
Vitamin B2 0.13mg 0.355mg 17%
Calories 378kcal 584kcal 10%
Choline 6mg 55.1mg 9%
Calcium 12mg 78mg 7%
Vitamin C 0mg 1.4mg 2%
Sodium 31mg 9mg 1%
Vitamin K 1.1µg 0µg 1%
Cholesterol 2mg 0mg 1%
Net carbs 82.4g 11.4g N/A
Sugar 45.42g 2.62g N/A
Vitamin A 1µg 3µg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.061mg 0.348mg 0%
Threonine 0.123mg 0.928mg 0%
Isoleucine 0.165mg 1.139mg 0%
Leucine 0.295mg 1.659mg 0%
Lysine 0.157mg 0.937mg 0%
Methionine 0.076mg 0.494mg 0%
Phenylalanine 0.203mg 1.169mg 0%
Valine 0.192mg 1.315mg 0%
Histidine 0.088mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Sunflower seeds
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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
15%
Fortune cookie
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 42.8g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 3.786g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $1.6)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.