Fortune cookie vs. Tofu — In-Depth Nutrition Comparison
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How are fortune cookie and tofu different?
- Fortune cookie is richer in folate, vitamin B3, vitamin B1, and vitamin B2, while tofu is higher in iron, calcium, manganese, copper, selenium, and phosphorus.
- Tofu covers your daily need for iron, 49% more than fortune cookie.
- Fortune cookie contains 9 times more vitamin B3 than tofu. Fortune cookie contains 1.84mg of vitamin B3, while tofu contains 0.195mg.
- Fortune cookie has a higher glycemic index (77) than tofu (15).
Cookies, fortune and Tofu, raw, regular, prepared with calcium sulfate types were used in this article.
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.
| Contains more MagnesiumMagnesium | +328.6% |
| Contains more CalciumCalcium | +2816.7% |
| Contains more PotassiumPotassium | +195.1% |
| Contains more IronIron | +272.2% |
| Contains more CopperCopper | +221.7% |
| Contains more ZincZinc | +370.6% |
| Contains more PhosphorusPhosphorus | +177.1% |
| Contains less SodiumSodium | -77.4% |
| Contains more ManganeseManganese | +218.4% |
| Contains more SeleniumSelenium | +206.9% |
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 | +200% |
| Contains more Vitamin B1Vitamin B1 | +124.7% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +843.6% |
| Contains more Vitamin B5Vitamin B5 | +336.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +340% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +261.5% |
| Contains more Vitamin KVitamin K | +118.2% |
| Contains more CholineCholine | +380% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.44mg | 5.36mg | 49% |
| Calcium | 12mg | 350mg | 34% |
| Carbs | 84g | 1.87g | 27% |
| Manganese | 0.19mg | 0.605mg | 18% |
| Calories | 378kcal | 76kcal | 15% |
| Copper | 0.06mg | 0.193mg | 15% |
| Polyunsaturated fat | 0.466g | 2.699g | 15% |
| Folate | 66µg | 15µg | 13% |
| Selenium | 2.9µg | 8.9µg | 11% |
| Vitamin B3 | 1.84mg | 0.195mg | 10% |
| Phosphorus | 35mg | 97mg | 9% |
| Protein | 4.2g | 8.08g | 8% |
| Vitamin B1 | 0.182mg | 0.081mg | 8% |
| Zinc | 0.17mg | 0.8mg | 6% |
| Vitamin B2 | 0.13mg | 0.052mg | 6% |
| Fiber | 1.6g | 0.3g | 5% |
| Magnesium | 7mg | 30mg | 5% |
| Vitamin B5 | 0.297mg | 0.068mg | 5% |
| Choline | 6mg | 28.8mg | 4% |
| Fats | 2.7g | 4.78g | 3% |
| Vitamin B6 | 0.013mg | 0.047mg | 3% |
| Potassium | 41mg | 121mg | 2% |
| Vitamin K | 1.1µg | 2.4µg | 1% |
| Sodium | 31mg | 7mg | 1% |
| Monounsaturated fat | 1.345g | 1.056g | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 82.4g | 1.57g | N/A |
| Sugar | 45.42g | 0.62g | N/A |
| Vitamin E | 0.03mg | 0.01mg | 0% |
| Vitamin A | 1µg | 0% | |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Saturated fat | 0.669g | 0.691g | 0% |
| Tryptophan | 0.061mg | 0.12mg | 0% |
| Threonine | 0.123mg | 0.402mg | 0% |
| Isoleucine | 0.165mg | 0.435mg | 0% |
| Leucine | 0.295mg | 0.713mg | 0% |
| Lysine | 0.157mg | 0.452mg | 0% |
| Methionine | 0.076mg | 0.108mg | 0% |
| Phenylalanine | 0.203mg | 0.428mg | 0% |
| Valine | 0.192mg | 0.446mg | 0% |
| Histidine | 0.088mg | 0.221mg | 0% |
| Omega-3 - DHA | 0.001g | 0g | 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:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
| Contains more CarbsCarbs | +4392% |
| Contains more OtherOther | +52.8% |
| Contains more ProteinProtein | +92.4% |
| Contains more FatsFats | +77% |
| Contains more WaterWater | +956.9% |
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
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
| Contains more Mono. FatMonounsaturated fat | +27.4% |
| Contains more Poly. FatPolyunsaturated fat | +479.2% |
~equal in
Saturated fat
~0.691g