Egg white vs. Fortune cookie — In-Depth Nutrition Comparison
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A recap on differences between egg whites and fortune cookie
- Egg whites have more selenium and vitamin B2; however, fortune cookie is higher in iron, folate, vitamin B1, vitamin B3, manganese, and fiber.
- Egg whites cover your daily selenium needs 31% more than fortune cookie.
- Fortune cookie contains 5 times less sodium than egg whites. Egg whites contain 166mg of sodium, while fortune cookie contains 31mg.
- The glycemic index of fortune cookie is higher.
Food varieties used in this article are Egg, white, raw, fresh and Cookies, fortune.
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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 MagnesiumMagnesium | +57.1% |
| Contains more PotassiumPotassium | +297.6% |
| Contains more SeleniumSelenium | +589.7% |
| Contains more CalciumCalcium | +71.4% |
| Contains more IronIron | +1700% |
| Contains more CopperCopper | +160.9% |
| Contains more ZincZinc | +466.7% |
| Contains more PhosphorusPhosphorus | +133.3% |
| Contains less SodiumSodium | -81.3% |
| Contains more ManganeseManganese | +1627.3% |
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 B2Vitamin B2 | +237.7% |
| Contains more Vitamin B12Vitamin B12 | +800% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +4450% |
| Contains more Vitamin B3Vitamin B3 | +1652.4% |
| Contains more Vitamin B5Vitamin B5 | +56.3% |
| Contains more Vitamin B6Vitamin B6 | +160% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1550% |
| Contains more CholineCholine | +445.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 20µg | 2.9µg | 31% |
| Carbs | 0.73g | 84g | 28% |
| Vitamin B2 | 0.439mg | 0.13mg | 24% |
| Iron | 0.08mg | 1.44mg | 17% |
| Folate | 4µg | 66µg | 16% |
| Calories | 52kcal | 378kcal | 16% |
| Vitamin B1 | 0.004mg | 0.182mg | 15% |
| Protein | 10.9g | 4.2g | 13% |
| Vitamin B3 | 0.105mg | 1.84mg | 11% |
| Manganese | 0.011mg | 0.19mg | 8% |
| Sodium | 166mg | 31mg | 6% |
| Fiber | 0g | 1.6g | 6% |
| Potassium | 163mg | 41mg | 4% |
| Copper | 0.023mg | 0.06mg | 4% |
| Fats | 0.17g | 2.7g | 4% |
| Polyunsaturated fat | 0g | 0.466g | 3% |
| Monounsaturated fat | 0g | 1.345g | 3% |
| Saturated fat | 0g | 0.669g | 3% |
| Phosphorus | 15mg | 35mg | 3% |
| Vitamin B12 | 0.09µg | 0.01µg | 3% |
| Vitamin B5 | 0.19mg | 0.297mg | 2% |
| Vitamin K | 0µg | 1.1µg | 1% |
| Choline | 1.1mg | 6mg | 1% |
| Magnesium | 11mg | 7mg | 1% |
| Vitamin B6 | 0.005mg | 0.013mg | 1% |
| Calcium | 7mg | 12mg | 1% |
| Zinc | 0.03mg | 0.17mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 0.73g | 82.4g | N/A |
| Sugar | 0.71g | 45.42g | N/A |
| Vitamin E | 0mg | 0.03mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.125mg | 0.061mg | 0% |
| Threonine | 0.449mg | 0.123mg | 0% |
| Isoleucine | 0.661mg | 0.165mg | 0% |
| Leucine | 1.016mg | 0.295mg | 0% |
| Lysine | 0.806mg | 0.157mg | 0% |
| Methionine | 0.399mg | 0.076mg | 0% |
| Phenylalanine | 0.686mg | 0.203mg | 0% |
| Valine | 0.809mg | 0.192mg | 0% |
| Histidine | 0.29mg | 0.088mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - DHA | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more ProteinProtein | +159.5% |
| Contains more WaterWater | +994.6% |
| Contains more FatsFats | +1488.2% |
| Contains more CarbsCarbs | +11406.8% |
| Contains more OtherOther | +74.6% |
