Fortune cookie vs. Whey — In-Depth Nutrition Comparison
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A recap on differences between fortune cookie and whey
- Fortune cookie has more iron, folate, vitamin B1, vitamin B3, manganese, fiber, and copper; however, whey is higher in vitamin B12.
- Fortune cookie covers your daily iron needs 17% more than whey.
- The glycemic index of fortune cookie is higher.
Food varieties used in this article are Cookies, fortune and Whey, sweet, fluid.
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 | +2300% |
| Contains more CopperCopper | +1400% |
| Contains more ZincZinc | +30.8% |
| Contains less SodiumSodium | -42.6% |
| Contains more ManganeseManganese | +18900% |
| Contains more SeleniumSelenium | +52.6% |
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more CalciumCalcium | +291.7% |
| Contains more PotassiumPotassium | +292.7% |
| Contains more PhosphorusPhosphorus | +31.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +405.6% |
| Contains more Vitamin B3Vitamin B3 | +2386.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +6500% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B2Vitamin B2 | +21.5% |
| Contains more Vitamin B5Vitamin B5 | +29% |
| Contains more Vitamin B6Vitamin B6 | +138.5% |
| Contains more Vitamin B12Vitamin B12 | +2700% |
| Contains more CholineCholine | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Carbs | 84g | 5.14g | 26% |
| Calories | 378kcal | 27kcal | 18% |
| Iron | 1.44mg | 0.06mg | 17% |
| Folate | 66µg | 1µg | 16% |
| Vitamin B1 | 0.182mg | 0.036mg | 12% |
| Vitamin B12 | 0.01µg | 0.28µg | 11% |
| Vitamin B3 | 1.84mg | 0.074mg | 11% |
| Manganese | 0.19mg | 0.001mg | 8% |
| Protein | 4.2g | 0.85g | 7% |
| Fiber | 1.6g | 0g | 6% |
| Copper | 0.06mg | 0.004mg | 6% |
| Calcium | 12mg | 47mg | 4% |
| Potassium | 41mg | 161mg | 4% |
| Fats | 2.7g | 0.36g | 4% |
| Polyunsaturated fat | 0.466g | 0.011g | 3% |
| Monounsaturated fat | 1.345g | 0.1g | 3% |
| Vitamin B5 | 0.297mg | 0.383mg | 2% |
| Vitamin B2 | 0.13mg | 0.158mg | 2% |
| Selenium | 2.9µg | 1.9µg | 2% |
| Phosphorus | 35mg | 46mg | 2% |
| Choline | 6mg | 16mg | 2% |
| Saturated fat | 0.669g | 0.23g | 2% |
| Sodium | 31mg | 54mg | 1% |
| Vitamin K | 1.1µg | 0µg | 1% |
| Vitamin B6 | 0.013mg | 0.031mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 82.4g | 5.14g | N/A |
| Cholesterol | 2mg | 2mg | 0% |
| Magnesium | 7mg | 8mg | 0% |
| Sugar | 45.42g | 5.14g | N/A |
| Zinc | 0.17mg | 0.13mg | 0% |
| Vitamin E | 0.03mg | 0mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Tryptophan | 0.061mg | 0.013mg | 0% |
| Threonine | 0.123mg | 0.054mg | 0% |
| Isoleucine | 0.165mg | 0.047mg | 0% |
| Leucine | 0.295mg | 0.078mg | 0% |
| Lysine | 0.157mg | 0.068mg | 0% |
| Methionine | 0.076mg | 0.016mg | 0% |
| Phenylalanine | 0.203mg | 0.027mg | 0% |
| Valine | 0.192mg | 0.046mg | 0% |
| Histidine | 0.088mg | 0.016mg | 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:
0.85 g
Fats:
0.36 g
Carbs:
5.14 g
Water:
93.12 g
Other:
0.53 g
| Contains more ProteinProtein | +394.1% |
| Contains more FatsFats | +650% |
| Contains more CarbsCarbs | +1534.2% |
| Contains more OtherOther | +107.5% |
| Contains more WaterWater | +1064% |
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
0.23 g
Monounsaturated fat:
Mono. Fat
0.1 g
Polyunsaturated fat:
Poly. Fat
0.011 g
| Contains more Mono. FatMonounsaturated fat | +1245% |
| Contains more Poly. FatPolyunsaturated fat | +4136.4% |
| Contains less Sat. FatSaturated fat | -65.6% |
