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Fortune cookie vs. Wafer — In-Depth Nutrition Comparison

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How are fortune cookie and wafer different?

  • Wafer is higher than fortune cookie in copper, iron, manganese, phosphorus, magnesium, vitamin B2, zinc, and fiber.
  • Wafer covers your daily need for copper, 45% more than fortune cookie.
  • Fortune cookie is lower in saturated fat.
  • Fortune cookie has a higher glycemic index (77) than wafer (61).

Cookies, fortune and Cookies, chocolate wafers types were used in this article.

Infographic

Fortune cookie vs Wafer 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%
Wafer
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains less SodiumSodium -94.7%
Contains more MagnesiumMagnesium +657.1%
Contains more CalciumCalcium +158.3%
Contains more PotassiumPotassium +412.2%
Contains more IronIron +178.5%
Contains more CopperCopper +671.7%
Contains more ZincZinc +541.2%
Contains more PhosphorusPhosphorus +277.1%
Contains more ManganeseManganese +266.3%
Contains more SeleniumSelenium +96.6%

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%
Wafer
10
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more FolateFolate +40.4%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B2Vitamin B2 +104.6%
Contains more Vitamin B3Vitamin B3 +55.3%
Contains more Vitamin B5Vitamin B5 +28.3%
Contains more Vitamin B6Vitamin B6 +292.3%
Contains more Vitamin B12Vitamin B12 +800%
Contains more Vitamin KVitamin K +118.2%
Contains more CholineCholine +138.3%
~equal in Vitamin C ~0mg
~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
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more CarbsCarbs +15.5%
Contains more WaterWater +77.8%
Contains more ProteinProtein +57.1%
Contains more FatsFats +425.9%
Contains more OtherOther +81.8%

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
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -84.2%
Contains more Mono. FatMonounsaturated fat +261.7%
Contains more Poly. FatPolyunsaturated fat +791.2%

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

All nutrients comparison - raw data values

Nutrient Fortune cookie Wafer DV% diff.
Copper 0.06mg 0.463mg 45%
Iron 1.44mg 4.01mg 32%
Polyunsaturated fat 0.466g 4.153g 25%
Sodium 31mg 580mg 24%
Manganese 0.19mg 0.696mg 22%
Fats 2.7g 14.2g 18%
Saturated fat 0.669g 4.241g 16%
Phosphorus 35mg 132mg 14%
Magnesium 7mg 53mg 11%
Vitamin B2 0.13mg 0.266mg 10%
Monounsaturated fat 1.345g 4.865g 9%
Zinc 0.17mg 1.09mg 8%
Fiber 1.6g 3.4g 7%
Vitamin B3 1.84mg 2.858mg 6%
Potassium 41mg 210mg 5%
Folate 66µg 47µg 5%
Vitamin E 0.03mg 0.72mg 5%
Selenium 2.9µg 5.7µg 5%
Protein 4.2g 6.6g 5%
Carbs 84g 72.7g 4%
Vitamin B6 0.013mg 0.051mg 3%
Vitamin B12 0.01µg 0.09µg 3%
Caffeine 0mg 10mg 3%
Calories 378kcal 433kcal 3%
Vitamin B5 0.297mg 0.381mg 2%
Choline 6mg 14.3mg 2%
Calcium 12mg 31mg 2%
Vitamin B1 0.182mg 0.203mg 2%
Vitamin K 1.1µg 2.4µg 1%
Net carbs 82.4g 69.3g N/A
Cholesterol 2mg 2mg 0%
Sugar 45.42g 37.43g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.061mg 0.096mg 0%
Threonine 0.123mg 0.22mg 0%
Isoleucine 0.165mg 0.261mg 0%
Leucine 0.295mg 0.447mg 0%
Lysine 0.157mg 0.281mg 0%
Methionine 0.076mg 0.105mg 0%
Phenylalanine 0.203mg 0.308mg 0%
Valine 0.192mg 0.323mg 0%
Histidine 0.088mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0.001g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Wafer
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
21%
Wafer
Minerals Daily Need Coverage Score
15%
Fortune cookie
65%
Wafer

Comparison summary

Which food is lower in Sugar?
Wafer
Wafer is lower in Sugar (difference - 7.99g)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 549mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 3.572g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (2 mg)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.