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.
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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 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.
| 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% |
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:
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
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
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
15%
65%
Comparison summary
Which food is lower in Sugar?
Wafer is lower in Sugar (difference - 7.99g)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food contains less Sodium?
Fortune cookie contains less Sodium (difference - 549mg)
Which food is lower in Saturated fat?
Fortune cookie is lower in Saturated fat (difference - 3.572g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (2 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)