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Egg vs. Fortune cookie — In-Depth Nutrition Comparison

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Significant differences between eggs and fortune cookie

  • The amount of copper, choline, selenium, vitamin B12, vitamin B2, vitamin B5, phosphorus, and vitamin D in eggs is higher than in fortune cookie.
  • Eggs cover your daily copper needs 216% more than fortune cookie.
  • Fortune cookie contains less cholesterol.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of eggs is 0.

Specific food types used in this comparison are Egg, whole, cooked, hard-boiled and Cookies, fortune.

Infographic

Egg vs Fortune cookie 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.
Egg
Egg
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 +42.9%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +207.3%
Contains more CopperCopper +3233.3%
Contains more ZincZinc +517.6%
Contains more PhosphorusPhosphorus +391.4%
Contains more SeleniumSelenium +962.1%
Contains more IronIron +21%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +630.8%

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.
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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%
Contains more Vitamin AVitamin A +14800%
Contains more Vitamin EVitamin E +3333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +294.6%
Contains more Vitamin B5Vitamin B5 +370.7%
Contains more Vitamin B6Vitamin B6 +830.8%
Contains more Vitamin B12Vitamin B12 +11000%
Contains more CholineCholine +4796.7%
Contains more Vitamin B1Vitamin B1 +175.8%
Contains more Vitamin B3Vitamin B3 +2775%
Contains more Vitamin KVitamin K +266.7%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +199.5%
Contains more FatsFats +293%
Contains more WaterWater +832.8%
Contains more CarbsCarbs +7400%
~equal in Other ~1.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 more Mono. FatMonounsaturated fat +203.1%
Contains more Poly. FatPolyunsaturated fat +203.4%
Contains less Sat. FatSaturated fat -79.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Fortune cookie
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Egg Fortune cookie DV% diff.
Copper 2mg 0.06mg 216%
Cholesterol 373mg 2mg 124%
Choline 293.8mg 6mg 52%
Selenium 30.8µg 2.9µg 51%
Vitamin B12 1.11µg 0.01µg 46%
Vitamin B2 0.513mg 0.13mg 29%
Carbs 1.12g 84g 28%
Vitamin B5 1.398mg 0.297mg 22%
Phosphorus 172mg 35mg 20%
Protein 12.58g 4.2g 17%
Vitamin A 149µg 1µg 16%
Fats 10.61g 2.7g 12%
Saturated fat 3.267g 0.669g 12%
Calories 155kcal 378kcal 11%
Vitamin B3 0.064mg 1.84mg 11%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Vitamin B1 0.066mg 0.182mg 10%
Vitamin B6 0.121mg 0.013mg 8%
Zinc 1.05mg 0.17mg 8%
Vitamin E 1.03mg 0.03mg 7%
Monounsaturated fat 4.077g 1.345g 7%
Manganese 0.026mg 0.19mg 7%
Fiber 0g 1.6g 6%
Polyunsaturated fat 1.414g 0.466g 6%
Folate 44µg 66µg 6%
Calcium 50mg 12mg 4%
Sodium 124mg 31mg 4%
Iron 1.19mg 1.44mg 3%
Potassium 126mg 41mg 3%
Vitamin K 0.3µg 1.1µg 1%
Magnesium 10mg 7mg 1%
Net carbs 1.12g 82.4g N/A
Sugar 1.12g 45.42g N/A
Tryptophan 0.153mg 0.061mg 0%
Threonine 0.604mg 0.123mg 0%
Isoleucine 0.686mg 0.165mg 0%
Leucine 1.075mg 0.295mg 0%
Lysine 0.904mg 0.157mg 0%
Methionine 0.392mg 0.076mg 0%
Phenylalanine 0.668mg 0.203mg 0%
Valine 0.767mg 0.192mg 0%
Histidine 0.298mg 0.088mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
53%
Egg
15%
Fortune cookie
Minerals Daily Need Coverage Score
103%
Egg
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 371mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 93mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 2.598g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $1)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 44.3g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg 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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.