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Fortune cookie vs. Tamale — In-Depth Nutrition Comparison

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How are fortune cookie and tamale different?

  • Fortune cookie is richer in folate and vitamin B1, while tamale is higher in vitamin B12, zinc, vitamin B6, phosphorus, fiber, and selenium.
  • Tamale covers your daily need for vitamin B12, 22% more than fortune cookie.
  • Fortune cookie contains 4 times more folate than tamale. Fortune cookie contains 66µg of folate, while tamale contains 15µg.
  • Fortune cookie is lower in saturated fat.

Cookies, fortune and Tamales (Navajo) types were used in this article.

Infographic

Fortune cookie vs Tamale 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%
Tamale
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
Contains more IronIron +18%
Contains less SodiumSodium -92.7%
Contains more MagnesiumMagnesium +214.3%
Contains more CalciumCalcium +141.7%
Contains more PotassiumPotassium +219.5%
Contains more ZincZinc +770.6%
Contains more PhosphorusPhosphorus +182.9%
Contains more SeleniumSelenium +106.9%
~equal in Copper ~0.063mg
~equal in Manganese ~0.174mg

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%
Tamale
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 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +264%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +15.7%
Contains more Vitamin B5Vitamin B5 +44.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +340%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more Vitamin B12Vitamin B12 +5300%
~equal in Vitamin D ~µg

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
Tamale
4
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Contains more CarbsCarbs +363.6%
Contains more ProteinProtein +49.5%
Contains more FatsFats +126.7%
Contains more WaterWater +751.3%
Contains more OtherOther +25.5%

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
Tamale
2
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
Contains less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +103.6%
Contains more Poly. FatPolyunsaturated fat +47.6%

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 Tamale
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fortune cookie Tamale DV% diff.
Carbs 84g 18.12g 22%
Vitamin B12 0.01µg 0.54µg 22%
Sodium 31mg 427mg 17%
Folate 66µg 15µg 13%
Zinc 0.17mg 1.48mg 12%
Calories 378kcal 153kcal 11%
Vitamin B1 0.182mg 0.05mg 11%
Vitamin B6 0.013mg 0.143mg 10%
Phosphorus 35mg 99mg 9%
Saturated fat 0.669g 2.396g 8%
Selenium 2.9µg 6µg 6%
Fiber 1.6g 3.1g 6%
Fats 2.7g 6.12g 5%
Cholesterol 2mg 17mg 5%
Starch 12.27g 5%
Protein 4.2g 6.28g 4%
Vitamin B2 0.13mg 0.08mg 4%
Magnesium 7mg 22mg 4%
Monounsaturated fat 1.345g 2.739g 3%
Iron 1.44mg 1.22mg 3%
Potassium 41mg 131mg 3%
Vitamin C 0mg 1.7mg 2%
Vitamin B3 1.84mg 1.59mg 2%
Vitamin B5 0.297mg 0.205mg 2%
Calcium 12mg 29mg 2%
Polyunsaturated fat 0.466g 0.688g 1%
Manganese 0.19mg 0.174mg 1%
Vitamin K 1.1µg 1%
Choline 6mg 1%
Net carbs 82.4g 15.02g N/A
Sugar 45.42g 0.99g N/A
Copper 0.06mg 0.063mg 0%
Vitamin A 1µg 0µg 0%
Vitamin E 0.03mg 0mg 0%
Tryptophan 0.061mg 0.052mg 0%
Threonine 0.123mg 0.239mg 0%
Isoleucine 0.165mg 0.271mg 0%
Leucine 0.295mg 0.568mg 0%
Lysine 0.157mg 0.427mg 0%
Methionine 0.076mg 0.15mg 0%
Phenylalanine 0.203mg 0.275mg 0%
Valine 0.192mg 0.318mg 0%
Histidine 0.088mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Tamale
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
15%
Tamale
Minerals Daily Need Coverage Score
15%
Fortune cookie
30%
Tamale

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 44.43g)
Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 396mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 1.727g)
Which food is lower in glycemic index?
Fortune cookie
Fortune cookie is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Fortune cookie
Fortune cookie is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.