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Fortune cookie vs. Table salt — In-Depth Nutrition Comparison

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How are Fortune cookie and Table salt different?

  • Fortune cookie is higher than Table salt in Folate, Vitamin B1, Iron, Vitamin B3, Vitamin B2, Fiber, Vitamin B5, and Selenium.
  • Table salt covers your daily need of Sodium 1684% more than Fortune cookie.
  • Fortune cookie is lower in Sodium.

Cookies, fortune and Salt, table types were used in this article.

Infographic

Fortune cookie vs Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +600%
Contains more PotassiumPotassium +412.5%
Contains more IronIron +336.4%
Contains more CopperCopper +100%
Contains more ZincZinc +70%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +90%
Contains more SeleniumSelenium +2800%
Contains more CalciumCalcium +100%

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% 0.18% 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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +3900%
Contains more OtherOther +8972.7%

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 Table salt
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Fortune cookie Table salt Opinion
Calories 378kcal 0kcal Fortune cookie
Protein 4.2g 0g Fortune cookie
Fats 2.7g 0g Fortune cookie
Net carbs 82.4g 0g Fortune cookie
Carbs 84g 0g Fortune cookie
Cholesterol 2mg 0mg Table salt
Magnesium 7mg 1mg Fortune cookie
Calcium 12mg 24mg Table salt
Potassium 41mg 8mg Fortune cookie
Iron 1.44mg 0.33mg Fortune cookie
Sugar 45.42g 0g Table salt
Fiber 1.6g 0g Fortune cookie
Copper 0.06mg 0.03mg Fortune cookie
Zinc 0.17mg 0.1mg Fortune cookie
Phosphorus 35mg 0mg Fortune cookie
Sodium 31mg 38758mg Fortune cookie
Vitamin A 3IU 0IU Fortune cookie
Vitamin A 1µg 0µg Fortune cookie
Vitamin E 0.03mg 0mg Fortune cookie
Manganese 0.19mg 0.1mg Fortune cookie
Selenium 2.9µg 0.1µg Fortune cookie
Vitamin B1 0.182mg 0mg Fortune cookie
Vitamin B2 0.13mg 0mg Fortune cookie
Vitamin B3 1.84mg 0mg Fortune cookie
Vitamin B5 0.297mg 0mg Fortune cookie
Vitamin B6 0.013mg 0mg Fortune cookie
Vitamin B12 0.01µg 0µg Fortune cookie
Vitamin K 1.1µg 0µg Fortune cookie
Folate 66µg 0µg Fortune cookie
Choline 6mg 0mg Fortune cookie
Saturated Fat 0.669g 0g Table salt
Monounsaturated Fat 1.345g 0g Fortune cookie
Polyunsaturated fat 0.466g 0g Fortune cookie
Tryptophan 0.061mg 0mg Fortune cookie
Threonine 0.123mg 0mg Fortune cookie
Isoleucine 0.165mg 0mg Fortune cookie
Leucine 0.295mg 0mg Fortune cookie
Lysine 0.157mg 0mg Fortune cookie
Methionine 0.076mg 0mg Fortune cookie
Phenylalanine 0.203mg 0mg Fortune cookie
Valine 0.192mg 0mg Fortune cookie
Histidine 0.088mg 0mg Fortune cookie
Omega-3 - DHA 0.001g 0g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Table salt
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
14%
Fortune cookie
0%
Table salt
Minerals Daily Need Coverage Score
15%
Fortune cookie
510%
Table salt

Comparison summary

Which food is lower in Cholesterol?
Table salt
Table salt is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 45.42g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 0.669g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 77)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 38727mg)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $0.1)
Which food is richer in minerals?
Fortune cookie
Fortune cookie is relatively richer in minerals
Which food is richer in vitamins?
Fortune cookie
Fortune cookie is relatively richer in vitamins

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.