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Fortune cookie vs. Wasabi — In-Depth Nutrition Comparison

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Differences between fortune cookie and wasabi

  • Fortune cookie is higher in folate; however, wasabi is richer in vitamin C, fiber, vitamin B6, potassium, magnesium, zinc, calcium, copper, and manganese.
  • Wasabi's daily need coverage for vitamin C is 47% higher.
  • Fortune cookie has 4 times more folate than wasabi. While fortune cookie has 66µg of folate, wasabi has only 18µg.
  • Wasabi has a lower glycemic index (41) than fortune cookie (77).

The food types used in this comparison are Cookies, fortune and Wasabi, root, raw.

Infographic

Fortune cookie vs Wasabi infographic
Infographic link

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%
Wasabi
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more IronIron +39.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +885.7%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +1285.4%
Contains more CopperCopper +158.3%
Contains more ZincZinc +852.9%
Contains more PhosphorusPhosphorus +128.6%
Contains less SodiumSodium -45.2%
Contains more ManganeseManganese +105.8%

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%
Wasabi
3
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +38.9%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B3Vitamin B3 +147.6%
Contains more Vitamin B5Vitamin B5 +46.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +266.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B6Vitamin B6 +2007.7%
~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
Wasabi
3
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more FatsFats +328.6%
Contains more CarbsCarbs +256.8%
Contains more ProteinProtein +14.3%
Contains more WaterWater +763.9%
Contains more OtherOther +74.5%

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

All nutrients comparison - raw data values

Nutrient Fortune cookie Wasabi DV% diff.
Vitamin C 0mg 41.9mg 47%
Fiber 1.6g 7.8g 25%
Vitamin B6 0.013mg 0.274mg 20%
Carbs 84g 23.54g 20%
Potassium 41mg 568mg 16%
Magnesium 7mg 69mg 15%
Calories 378kcal 109kcal 13%
Zinc 0.17mg 1.62mg 13%
Folate 66µg 18µg 12%
Calcium 12mg 128mg 12%
Copper 0.06mg 0.155mg 11%
Manganese 0.19mg 0.391mg 9%
Vitamin B3 1.84mg 0.743mg 7%
Phosphorus 35mg 80mg 6%
Iron 1.44mg 1.03mg 5%
Selenium 2.9µg 5%
Vitamin B1 0.182mg 0.131mg 4%
Saturated fat 0.669g 3%
Monounsaturated fat 1.345g 3%
Polyunsaturated fat 0.466g 3%
Fats 2.7g 0.63g 3%
Vitamin B5 0.297mg 0.203mg 2%
Sodium 31mg 17mg 1%
Protein 4.2g 4.8g 1%
Vitamin B2 0.13mg 0.114mg 1%
Cholesterol 2mg 0mg 1%
Vitamin K 1.1µg 1%
Choline 6mg 1%
Net carbs 82.4g 15.74g N/A
Sugar 45.42g N/A
Vitamin A 1µg 2µg 0%
Vitamin E 0.03mg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.061mg 0%
Threonine 0.123mg 0%
Isoleucine 0.165mg 0%
Leucine 0.295mg 0%
Lysine 0.157mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.203mg 0%
Valine 0.192mg 0%
Histidine 0.088mg 0%
Omega-3 - DHA 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Wasabi
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
23%
Wasabi
Minerals Daily Need Coverage Score
15%
Fortune cookie
36%
Wasabi

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 45.42g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.669g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $1.6)
Which food is richer in vitamins?
Fortune cookie
Fortune cookie is relatively richer in vitamins

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.