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Cornmeal vs. Fortune cookie — In-Depth Nutrition Comparison

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Summary of differences between Cornmeal and Fortune cookie

  • The amount of Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Vitamin B6, Fiber, Phosphorus, and Magnesium in Cornmeal is higher than in Fortune cookie.
  • Cornmeal covers your daily need of Iron 37% more than Fortune cookie.
  • Cornmeal contains 14 times more Vitamin B6 than Fortune cookie. While Cornmeal contains 0.182mg of Vitamin B6, Fortune cookie contains only 0.013mg.

These are the specific foods used in this comparison Cornmeal, degermed, enriched, yellow and Cookies, fortune.

Infographic

Cornmeal vs Fortune cookie 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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%
Contains more MagnesiumMagnesium +357.1%
Contains more PotassiumPotassium +246.3%
Contains more IronIron +202.8%
Contains more CopperCopper +26.7%
Contains more ZincZinc +288.2%
Contains more PhosphorusPhosphorus +182.9%
Contains less SodiumSodium -77.4%
Contains more SeleniumSelenium +262.1%
Contains more CalciumCalcium +300%
~equal in Manganese ~0.19mg

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% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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% 0.18% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin AVitamin A +7033.3%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +202.7%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B6Vitamin B6 +1300%
Contains more FolateFolate +216.7%
Contains more CholineCholine +43.3%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more ProteinProtein +69.3%
Contains more WaterWater +39.8%
Contains more FatsFats +54.3%
Contains more OtherOther +115.7%
~equal in Carbs ~84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
27% 54% 19%
Saturated Fat: Sat. Fat 0.669 g
Monounsaturated Fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains less Sat. FatSaturated Fat -67.1%
Contains more Poly. FatPolyunsaturated fat +77.7%
Contains more Mono. FatMonounsaturated Fat +244.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Fortune cookie
Lower in price ok
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
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cornmeal Fortune cookie Opinion
Calories 370kcal 378kcal Fortune cookie
Protein 7.11g 4.2g Cornmeal
Fats 1.75g 2.7g Fortune cookie
Net carbs 75.55g 82.4g Fortune cookie
Carbs 79.45g 84g Fortune cookie
Cholesterol 0mg 2mg Cornmeal
Magnesium 32mg 7mg Cornmeal
Calcium 3mg 12mg Fortune cookie
Potassium 142mg 41mg Cornmeal
Iron 4.36mg 1.44mg Cornmeal
Sugar 1.61g 45.42g Cornmeal
Fiber 3.9g 1.6g Cornmeal
Copper 0.076mg 0.06mg Cornmeal
Zinc 0.66mg 0.17mg Cornmeal
Starch 73.3g Cornmeal
Phosphorus 99mg 35mg Cornmeal
Sodium 7mg 31mg Cornmeal
Vitamin A 214IU 3IU Cornmeal
Vitamin A 11µg 1µg Cornmeal
Vitamin E 0.12mg 0.03mg Cornmeal
Manganese 0.174mg 0.19mg Fortune cookie
Selenium 10.5µg 2.9µg Cornmeal
Vitamin B1 0.551mg 0.182mg Cornmeal
Vitamin B2 0.382mg 0.13mg Cornmeal
Vitamin B3 4.968mg 1.84mg Cornmeal
Vitamin B5 0.24mg 0.297mg Fortune cookie
Vitamin B6 0.182mg 0.013mg Cornmeal
Vitamin B12 0µg 0.01µg Fortune cookie
Vitamin K 0µg 1.1µg Fortune cookie
Folate 209µg 66µg Cornmeal
Choline 8.6mg 6mg Cornmeal
Saturated Fat 0.22g 0.669g Cornmeal
Monounsaturated Fat 0.39g 1.345g Fortune cookie
Polyunsaturated fat 0.828g 0.466g Cornmeal
Tryptophan 0.038mg 0.061mg Fortune cookie
Threonine 0.172mg 0.123mg Cornmeal
Isoleucine 0.242mg 0.165mg Cornmeal
Leucine 1.006mg 0.295mg Cornmeal
Lysine 0.105mg 0.157mg Fortune cookie
Methionine 0.162mg 0.076mg Cornmeal
Phenylalanine 0.366mg 0.203mg Cornmeal
Valine 0.337mg 0.192mg Cornmeal
Histidine 0.172mg 0.088mg Cornmeal
Fructose 0.17g Cornmeal
Omega-3 - DHA 0g 0.001g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Fortune cookie
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
42%
Cornmeal
14%
Fortune cookie
Minerals Daily Need Coverage Score
37%
Cornmeal
15%
Fortune cookie

Comparison summary

Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 43.81g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.449g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal 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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.