Fortune cookie vs. Vegetable — In-Depth Nutrition Comparison
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A recap on differences between fortune cookie and vegetable
- Fortune cookie has more folate, vitamin B1, iron, and vitamin B3; however, vegetable is higher in vitamin A, vitamin K, fiber, and manganese.
- Vegetable covers your daily vitamin A needs 85% more than fortune cookie.
- Vegetable contains 3 times less folate than fortune cookie. Fortune cookie contains 66µg of folate, while vegetable contains 19µg.
- The glycemic index of fortune cookie is higher.
Food varieties used in this article are Cookies, fortune and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.
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 IronIron | +75.6% |
| Contains less SodiumSodium | -11.4% |
| Contains more SeleniumSelenium | +866.7% |
| Contains more MagnesiumMagnesium | +214.3% |
| Contains more CalciumCalcium | +108.3% |
| Contains more PotassiumPotassium | +312.2% |
| Contains more CopperCopper | +38.3% |
| Contains more ZincZinc | +188.2% |
| Contains more PhosphorusPhosphorus | +45.7% |
| Contains more ManganeseManganese | +99.5% |
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 B1Vitamin B1 | +156.3% |
| Contains more Vitamin B3Vitamin B3 | +116.2% |
| Contains more Vitamin B5Vitamin B5 | +96.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +247.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +21300% |
| Contains more Vitamin EVitamin E | +1166.7% |
| Contains more Vitamin B6Vitamin B6 | +469.2% |
| Contains more Vitamin KVitamin K | +2036.4% |
| Contains more CholineCholine | +301.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 1µg | 214µg | 24% |
| Carbs | 84g | 13.09g | 24% |
| Vitamin K | 1.1µg | 23.5µg | 19% |
| Calories | 378kcal | 65kcal | 16% |
| Folate | 66µg | 19µg | 12% |
| Fiber | 1.6g | 4.4g | 11% |
| Vitamin B1 | 0.182mg | 0.071mg | 9% |
| Manganese | 0.19mg | 0.379mg | 8% |
| Iron | 1.44mg | 0.82mg | 8% |
| Vitamin B3 | 1.84mg | 0.851mg | 6% |
| Vitamin B6 | 0.013mg | 0.074mg | 5% |
| Selenium | 2.9µg | 0.3µg | 5% |
| Fats | 2.7g | 0.15g | 4% |
| Vitamin C | 0mg | 3.2mg | 4% |
| Magnesium | 7mg | 22mg | 4% |
| Potassium | 41mg | 169mg | 4% |
| Choline | 6mg | 24.1mg | 3% |
| Vitamin B5 | 0.297mg | 0.151mg | 3% |
| Polyunsaturated fat | 0.466g | 0.072g | 3% |
| Monounsaturated fat | 1.345g | 0.01g | 3% |
| Zinc | 0.17mg | 0.49mg | 3% |
| Copper | 0.06mg | 0.083mg | 3% |
| Protein | 4.2g | 2.86g | 3% |
| Saturated fat | 0.669g | 0.031g | 3% |
| Phosphorus | 35mg | 51mg | 2% |
| Vitamin E | 0.03mg | 0.38mg | 2% |
| Calcium | 12mg | 25mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin B2 | 0.13mg | 0.12mg | 1% |
| Net carbs | 82.4g | 8.69g | N/A |
| Sugar | 45.42g | 3.12g | N/A |
| Sodium | 31mg | 35mg | 0% |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Tryptophan | 0.061mg | 0.029mg | 0% |
| Threonine | 0.123mg | 0.115mg | 0% |
| Isoleucine | 0.165mg | 0.139mg | 0% |
| Leucine | 0.295mg | 0.19mg | 0% |
| Lysine | 0.157mg | 0.17mg | 0% |
| Methionine | 0.076mg | 0.034mg | 0% |
| Phenylalanine | 0.203mg | 0.12mg | 0% |
| Valine | 0.192mg | 0.149mg | 0% |
| Histidine | 0.088mg | 0.073mg | 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:
2.86 g
Fats:
0.15 g
Carbs:
13.09 g
Water:
83.23 g
Other:
0.67 g
| Contains more ProteinProtein | +46.9% |
| Contains more FatsFats | +1700% |
| Contains more CarbsCarbs | +541.7% |
| Contains more OtherOther | +64.2% |
| Contains more WaterWater | +940.4% |
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
0.031 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.072 g
| Contains more Mono. FatMonounsaturated fat | +13350% |
| Contains more Poly. FatPolyunsaturated fat | +547.2% |
| Contains less Sat. FatSaturated fat | -95.4% |
