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Eggplant vs. Fortune cookie — In-Depth Nutrition Comparison

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Significant differences between eggplant and fortune cookie

  • Eggplant has more fiber, potassium, and vitamin B6; however, fortune cookie is richer in iron, vitamin B1, folate, vitamin B3, and vitamin B2.
  • Fortune cookie covers your daily iron needs 15% more than eggplant.
  • Fortune cookie has 6 times less vitamin B6 than eggplant. Eggplant has 0.084mg of vitamin B6, while fortune cookie has 0.013mg.
  • Eggplant contains less sugar.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of eggplant is 30.

Specific food types used in this comparison are Eggplant, raw and Cookies, fortune.

Infographic

Eggplant 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 10% 2.7% 20% 8.6% 27% 4.4% 10% 0.26% 30% 1.6%
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 +100%
Contains more PotassiumPotassium +458.5%
Contains more CopperCopper +35%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +22.1%
Contains more CalciumCalcium +33.3%
Contains more IronIron +526.1%
Contains more PhosphorusPhosphorus +45.8%
Contains more SeleniumSelenium +866.7%
~equal in Zinc ~0.17mg

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 7.3% 0.33% 6% 0% 9.8% 8.5% 12% 17% 19% 0% 8.8% 17% 3.8%
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% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B6Vitamin B6 +546.2%
Contains more Vitamin KVitamin K +218.2%
Contains more CholineCholine +15%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B2Vitamin B2 +251.4%
Contains more Vitamin B3Vitamin B3 +183.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.297mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 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 WaterWater +1053.8%
Contains more ProteinProtein +328.6%
Contains more FatsFats +1400%
Contains more CarbsCarbs +1328.6%
Contains more OtherOther +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 13% 60%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.076 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 -94.9%
Contains more Mono. FatMonounsaturated fat +8306.3%
Contains more Poly. FatPolyunsaturated fat +513.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Eggplant 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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Eggplant Fortune cookie DV% diff.
Carbs 5.88g 84g 26%
Calories 25kcal 378kcal 18%
Iron 0.23mg 1.44mg 15%
Vitamin B1 0.039mg 0.182mg 12%
Folate 22µg 66µg 11%
Vitamin B3 0.649mg 1.84mg 7%
Vitamin B2 0.037mg 0.13mg 7%
Potassium 229mg 41mg 6%
Fiber 3g 1.6g 6%
Protein 0.98g 4.2g 6%
Vitamin B6 0.084mg 0.013mg 5%
Selenium 0.3µg 2.9µg 5%
Fats 0.18g 2.7g 4%
Polyunsaturated fat 0.076g 0.466g 3%
Monounsaturated fat 0.016g 1.345g 3%
Saturated fat 0.034g 0.669g 3%
Fructose 1.54g 2%
Vitamin K 3.5µg 1.1µg 2%
Vitamin C 2.2mg 0mg 2%
Magnesium 14mg 7mg 2%
Manganese 0.232mg 0.19mg 2%
Phosphorus 24mg 35mg 2%
Vitamin E 0.3mg 0.03mg 2%
Copper 0.081mg 0.06mg 2%
Cholesterol 0mg 2mg 1%
Sodium 2mg 31mg 1%
Net carbs 2.88g 82.4g N/A
Calcium 9mg 12mg 0%
Sugar 3.53g 45.42g N/A
Zinc 0.16mg 0.17mg 0%
Vitamin A 1µg 1µg 0%
Vitamin B5 0.281mg 0.297mg 0%
Vitamin B12 0µg 0.01µg 0%
Choline 6.9mg 6mg 0%
Tryptophan 0.009mg 0.061mg 0%
Threonine 0.037mg 0.123mg 0%
Isoleucine 0.045mg 0.165mg 0%
Leucine 0.064mg 0.295mg 0%
Lysine 0.047mg 0.157mg 0%
Methionine 0.011mg 0.076mg 0%
Phenylalanine 0.043mg 0.203mg 0%
Valine 0.053mg 0.192mg 0%
Histidine 0.023mg 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eggplant 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
8%
Eggplant
15%
Fortune cookie
Minerals Daily Need Coverage Score
12%
Eggplant
15%
Fortune cookie

Comparison summary

Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Eggplant
Eggplant is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Eggplant
Eggplant is lower in Sugar (difference - 41.89g)
Which food contains less Sodium?
Eggplant
Eggplant contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Eggplant
Eggplant is lower in Saturated fat (difference - 0.635g)
Which food is lower in glycemic index?
Eggplant
Eggplant is lower in glycemic index (difference - 47)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.