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Fortune cookie vs. Tomato — In-Depth Nutrition Comparison

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Significant differences between Fortune cookie and Tomato

  • Fortune cookie has more Iron, Folate, Vitamin B1, Vitamin B2, Vitamin B3, and Selenium, however, Tomato is richer in Vitamin C, Potassium, Vitamin K, and Vitamin B6.
  • Tomato covers your daily Vitamin C needs 15% more than Fortune cookie.

Specific food types used in this comparison are Cookies, fortune and Tomatoes, red, ripe, raw, year round average.

Infographic

Fortune cookie vs Tomato 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%
Tomato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more CalciumCalcium +20%
Contains more IronIron +433.3%
Contains more PhosphorusPhosphorus +45.8%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +478%
Contains less SodiumSodium -83.9%
~equal in Copper ~0.059mg
~equal in Zinc ~0.17mg

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%
Tomato
6
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 46% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin B1Vitamin B1 +391.9%
Contains more Vitamin B2Vitamin B2 +584.2%
Contains more Vitamin B3Vitamin B3 +209.8%
Contains more Vitamin B5Vitamin B5 +233.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +340%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +27666.7%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B6Vitamin B6 +515.4%
Contains more Vitamin KVitamin K +618.2%
Contains more CholineCholine +11.7%
~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
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +377.3%
Contains more FatsFats +1250%
Contains more CarbsCarbs +2059.4%
Contains more OtherOther +115.7%
Contains more WaterWater +1081.5%

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
Tomato
1
20% 22% 58%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated Fat +4238.7%
Contains more Poly. FatPolyunsaturated fat +461.4%
Contains less Sat. FatSaturated Fat -95.8%

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 Tomato
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fortune cookie Tomato Opinion
Calories 378kcal 18kcal Fortune cookie
Protein 4.2g 0.88g Fortune cookie
Fats 2.7g 0.2g Fortune cookie
Vitamin C 0mg 13.7mg Tomato
Net carbs 82.4g 2.69g Fortune cookie
Carbs 84g 3.89g Fortune cookie
Cholesterol 2mg 0mg Tomato
Magnesium 7mg 11mg Tomato
Calcium 12mg 10mg Fortune cookie
Potassium 41mg 237mg Tomato
Iron 1.44mg 0.27mg Fortune cookie
Sugar 45.42g 2.63g Tomato
Fiber 1.6g 1.2g Fortune cookie
Copper 0.06mg 0.059mg Fortune cookie
Zinc 0.17mg 0.17mg
Phosphorus 35mg 24mg Fortune cookie
Sodium 31mg 5mg Tomato
Vitamin A 3IU 833IU Tomato
Vitamin A 1µg 42µg Tomato
Vitamin E 0.03mg 0.54mg Tomato
Manganese 0.19mg 0.114mg Fortune cookie
Selenium 2.9µg 0µg Fortune cookie
Vitamin B1 0.182mg 0.037mg Fortune cookie
Vitamin B2 0.13mg 0.019mg Fortune cookie
Vitamin B3 1.84mg 0.594mg Fortune cookie
Vitamin B5 0.297mg 0.089mg Fortune cookie
Vitamin B6 0.013mg 0.08mg Tomato
Vitamin B12 0.01µg 0µg Fortune cookie
Vitamin K 1.1µg 7.9µg Tomato
Folate 66µg 15µg Fortune cookie
Choline 6mg 6.7mg Tomato
Saturated Fat 0.669g 0.028g Tomato
Monounsaturated Fat 1.345g 0.031g Fortune cookie
Polyunsaturated fat 0.466g 0.083g Fortune cookie
Tryptophan 0.061mg 0.006mg Fortune cookie
Threonine 0.123mg 0.027mg Fortune cookie
Isoleucine 0.165mg 0.018mg Fortune cookie
Leucine 0.295mg 0.025mg Fortune cookie
Lysine 0.157mg 0.027mg Fortune cookie
Methionine 0.076mg 0.006mg Fortune cookie
Phenylalanine 0.203mg 0.027mg Fortune cookie
Valine 0.192mg 0.018mg Fortune cookie
Histidine 0.088mg 0.014mg Fortune cookie
Fructose 1.37g Tomato
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 Tomato
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
15%
Tomato
Minerals Daily Need Coverage Score
15%
Fortune cookie
9%
Tomato

Comparison summary

Which food is lower in Cholesterol?
Tomato
Tomato is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 42.79g)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.641g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 54)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $0.4)
Which food is richer in minerals?
Fortune cookie
Fortune cookie is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.