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Falafel vs Fortune cookie - In-Depth Nutrition Comparison

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How are Falafel and Fortune cookie different?

  • Falafel has more Iron, Phosphorus, Copper, Manganese, Magnesium, Potassium, Zinc, and Vitamin B6 than Fortune cookie.
  • Daily need coverage for Iron from Falafel is 25% higher.
  • Falafel contains 14 times more Potassium than Fortune cookie. While Falafel contains 585mg of Potassium, Fortune cookie contains only 41mg.
  • Fortune cookie has less Sodium.

Falafel, home-prepared and Cookies, fortune are the varieties used in this article.

Infographic

Falafel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +350%
Contains more Iron +137.5%
Contains more Magnesium +1071.4%
Contains more Phosphorus +448.6%
Contains more Potassium +1326.8%
Contains more Zinc +782.4%
Contains more Copper +330%
Contains less Sodium -89.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 54% 5% 15% 4% 5% 5% 20%
Contains more Calcium +350%
Contains more Iron +137.5%
Contains more Magnesium +1071.4%
Contains more Phosphorus +448.6%
Contains more Potassium +1326.8%
Contains more Zinc +782.4%
Contains more Copper +330%
Contains less Sodium -89.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +333.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +27.7%
Contains more Vitamin B6 +861.5%
Contains more Folate +40.9%
Contains more Vitamin B1 +24.7%
Contains more Vitamin B3 +76.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.297
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 46% 30% 35% 18% 3% 50% 2% 3%
Contains more Vitamin A +333.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +27.7%
Contains more Vitamin B6 +861.5%
Contains more Folate +40.9%
Contains more Vitamin B1 +24.7%
Contains more Vitamin B3 +76.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.297

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Falafel Fortune cookie
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Falafel Fortune cookie Opinion
Net carbs 31.84g 82.4g Fortune cookie
Protein 13.31g 4.2g Falafel
Fats 17.8g 2.7g Falafel
Carbs 31.84g 84g Fortune cookie
Calories 333kcal 378kcal Fortune cookie
Starch g g
Fructose g g
Sugar g 45.42g Falafel
Fiber g 1.6g Fortune cookie
Calcium 54mg 12mg Falafel
Iron 3.42mg 1.44mg Falafel
Magnesium 82mg 7mg Falafel
Phosphorus 192mg 35mg Falafel
Potassium 585mg 41mg Falafel
Sodium 294mg 31mg Fortune cookie
Zinc 1.5mg 0.17mg Falafel
Copper 0.258mg 0.06mg Falafel
Vitamin A 13IU 3IU Falafel
Vitamin E mg 0.03mg Fortune cookie
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.182mg Fortune cookie
Vitamin B2 0.166mg 0.13mg Falafel
Vitamin B3 1.044mg 1.84mg Fortune cookie
Vitamin B5 0.292mg 0.297mg Fortune cookie
Vitamin B6 0.125mg 0.013mg Falafel
Folate 93µg 66µg Falafel
Vitamin B12 0µg 0.01µg Fortune cookie
Vitamin K µg 1.1µg Fortune cookie
Tryptophan 0.134mg 0.061mg Falafel
Threonine 0.492mg 0.123mg Falafel
Isoleucine 0.567mg 0.165mg Falafel
Leucine 0.944mg 0.295mg Falafel
Lysine 0.856mg 0.157mg Falafel
Methionine 0.187mg 0.076mg Falafel
Phenylalanine 0.707mg 0.203mg Falafel
Valine 0.562mg 0.192mg Falafel
Histidine 0.364mg 0.088mg Falafel
Cholesterol 0mg 2mg Falafel
Trans Fat 0g g Fortune cookie
Saturated Fat 2.383g 0.669g Fortune cookie
Monounsaturated Fat 10.171g 1.345g Falafel
Polyunsaturated fat 4.16g 0.466g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Fortune cookie
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Falafel
15
Fortune cookie
Mineral Summary Score
63
Falafel
14
Fortune cookie

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Falafel
25%
Fortune cookie
Carbohydrates
32%
Falafel
84%
Fortune cookie
Fats
82%
Falafel
12%
Fortune cookie

Comparison summary

Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 263mg)
Which food is lower in Saturated Fat?
Fortune cookie
Fortune cookie is lower in Saturated Fat (difference - 1.714g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 45.42g)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.