Fortune cookie vs. Tofu — In-Depth Nutrition Comparison
Compare
What are the differences between fortune cookie and tofu?
- Fortune cookie is higher in folate and vitamin B3, yet tofu is higher in calcium, manganese, copper, selenium, phosphorus, iron, zinc, and magnesium.
- Tofu's daily need coverage for calcium is 67% more.
- Fortune cookie has 5 times more vitamin B3 than tofu. While fortune cookie has 1.84mg of vitamin B3, tofu has only 0.381mg.
- The glycemic index of tofu is lower.
We used Cookies, fortune and Tofu, raw, firm, prepared with calcium sulfate types in this article.
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.
| Contains more MagnesiumMagnesium | +728.6% |
| Contains more CalciumCalcium | +5591.7% |
| Contains more PotassiumPotassium | +478% |
| Contains more IronIron | +84.7% |
| Contains more CopperCopper | +530% |
| Contains more ZincZinc | +823.5% |
| Contains more PhosphorusPhosphorus | +442.9% |
| Contains less SodiumSodium | -54.8% |
| Contains more ManganeseManganese | +521.6% |
| Contains more SeleniumSelenium | +500% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +15.2% |
| Contains more Vitamin B2Vitamin B2 | +27.5% |
| Contains more Vitamin B3Vitamin B3 | +382.9% |
| Contains more Vitamin B5Vitamin B5 | +123.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +127.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +607.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 12mg | 683mg | 67% |
| Manganese | 0.19mg | 1.181mg | 43% |
| Copper | 0.06mg | 0.378mg | 35% |
| Polyunsaturated fat | 0.466g | 4.921g | 30% |
| Carbs | 84g | 2.78g | 27% |
| Selenium | 2.9µg | 17.4µg | 26% |
| Protein | 4.2g | 17.27g | 26% |
| Phosphorus | 35mg | 190mg | 22% |
| Iron | 1.44mg | 2.66mg | 15% |
| Zinc | 0.17mg | 1.57mg | 13% |
| Magnesium | 7mg | 58mg | 12% |
| Calories | 378kcal | 144kcal | 12% |
| Folate | 66µg | 29µg | 9% |
| Vitamin B3 | 1.84mg | 0.381mg | 9% |
| Fats | 2.7g | 8.72g | 9% |
| Potassium | 41mg | 237mg | 6% |
| Vitamin B6 | 0.013mg | 0.092mg | 6% |
| Fiber | 1.6g | 2.3g | 3% |
| Saturated fat | 0.669g | 1.261g | 3% |
| Vitamin B5 | 0.297mg | 0.133mg | 3% |
| Vitamin B2 | 0.13mg | 0.102mg | 2% |
| Vitamin B1 | 0.182mg | 0.158mg | 2% |
| Monounsaturated fat | 1.345g | 1.925g | 1% |
| Sodium | 31mg | 14mg | 1% |
| Vitamin K | 1.1µg | 1% | |
| Cholesterol | 2mg | 0mg | 1% |
| Choline | 6mg | 1% | |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 82.4g | 0.48g | N/A |
| Sugar | 45.42g | N/A | |
| Vitamin A | 1µg | 0% | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Tryptophan | 0.061mg | 0.235mg | 0% |
| Threonine | 0.123mg | 0.785mg | 0% |
| Isoleucine | 0.165mg | 0.849mg | 0% |
| Leucine | 0.295mg | 1.392mg | 0% |
| Lysine | 0.157mg | 0.883mg | 0% |
| Methionine | 0.076mg | 0.211mg | 0% |
| Phenylalanine | 0.203mg | 0.835mg | 0% |
| Valine | 0.192mg | 0.87mg | 0% |
| Histidine | 0.088mg | 0.431mg | 0% |
| Omega-3 - DHA | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +2921.6% |
| Contains more ProteinProtein | +311.2% |
| Contains more FatsFats | +223% |
| Contains more WaterWater | +772.9% |
| Contains more OtherOther | +27.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
| Contains less Sat. FatSaturated fat | -46.9% |
| Contains more Mono. FatMonounsaturated fat | +43.1% |
| Contains more Poly. FatPolyunsaturated fat | +956% |
