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  6. Fortune cookie vs. Wild rice raw

Fortune cookie vs. Wild rice raw — In-Depth Nutrition Comparison

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How are fortune cookie and wild rice raw different?

  • Wild rice raw has more phosphorus, zinc, copper, manganese, magnesium, vitamin B3, vitamin B6, fiber, vitamin B5, and potassium than fortune cookie.
  • Daily need coverage for phosphorus for wild rice raw is 57% higher.
  • Wild rice raw has a lower glycemic index (57) than fortune cookie (77).

Cookies, fortune and Wild rice, raw are the varieties used in this article.

Infographic

Fortune cookie vs Wild rice raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +2428.6%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +941.5%
Contains more IronIron +36.1%
Contains more CopperCopper +773.3%
Contains more ZincZinc +3405.9%
Contains more PhosphorusPhosphorus +1137.1%
Contains less SodiumSodium -77.4%
Contains more ManganeseManganese +599.5%
~equal in Selenium ~2.8µg

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%
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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +58.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +2633.3%
Contains more Vitamin B2Vitamin B2 +101.5%
Contains more Vitamin B3Vitamin B3 +265.9%
Contains more Vitamin B5Vitamin B5 +261.6%
Contains more Vitamin B6Vitamin B6 +2907.7%
Contains more Vitamin KVitamin K +72.7%
Contains more FolateFolate +43.9%
Contains more CholineCholine +483.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fortune cookie Wild rice raw DV% diff.
Phosphorus 35mg 433mg 57%
Zinc 0.17mg 5.96mg 53%
Copper 0.06mg 0.524mg 52%
Manganese 0.19mg 1.329mg 50%
Magnesium 7mg 177mg 40%
Vitamin B3 1.84mg 6.733mg 31%
Vitamin B6 0.013mg 0.391mg 29%
Protein 4.2g 14.73g 21%
Fiber 1.6g 6.2g 18%
Vitamin B5 0.297mg 1.074mg 16%
Potassium 41mg 427mg 11%
Vitamin B2 0.13mg 0.262mg 10%
Iron 1.44mg 1.96mg 7%
Folate 66µg 95µg 7%
Vitamin B1 0.182mg 0.115mg 6%
Choline 6mg 35mg 5%
Vitamin E 0.03mg 0.82mg 5%
Monounsaturated fat 1.345g 0.159g 3%
Carbs 84g 74.9g 3%
Saturated fat 0.669g 0.156g 2%
Fats 2.7g 1.08g 2%
Vitamin K 1.1µg 1.9µg 1%
Polyunsaturated fat 0.466g 0.676g 1%
Calories 378kcal 357kcal 1%
Sodium 31mg 7mg 1%
Calcium 12mg 21mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 82.4g 68.7g N/A
Sugar 45.42g 2.5g N/A
Vitamin A 1µg 1µg 0%
Selenium 2.9µg 2.8µg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.061mg 0.179mg 0%
Threonine 0.123mg 0.469mg 0%
Isoleucine 0.165mg 0.618mg 0%
Leucine 0.295mg 1.018mg 0%
Lysine 0.157mg 0.629mg 0%
Methionine 0.076mg 0.438mg 0%
Phenylalanine 0.203mg 0.721mg 0%
Valine 0.192mg 0.858mg 0%
Histidine 0.088mg 0.384mg 0%
Omega-3 - DHA 0.001g 0g N/A

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +150%
Contains more CarbsCarbs +12.1%
Contains more ProteinProtein +250.7%
Contains more OtherOther +39.1%
~equal in Water ~7.76g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +745.9%
Contains less Sat. FatSaturated fat -76.7%
Contains more Poly. FatPolyunsaturated fat +45.1%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.