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Fenugreek vs. Fortune cookie — In-Depth Nutrition Comparison

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Significant differences between Fenugreek and Fortune cookie

  • The amount of Iron, Copper, Fiber, Vitamin B6, Manganese, Magnesium, Phosphorus, Potassium, Zinc, and Vitamin B2 in Fenugreek is higher than in Fortune cookie.
  • Fenugreek covers your daily Iron needs 401% more than Fortune cookie.
  • Fortune cookie has 46 times less Vitamin B6 than Fenugreek. Fenugreek has 0.6mg of Vitamin B6, while Fortune cookie has 0.013mg.

Specific food types used in this comparison are Spices, fenugreek seed and Cookies, fortune.

Infographic

Fenugreek 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.
Contains more Calcium +1366.7%
Contains more Iron +2228.5%
Contains more Magnesium +2628.6%
Contains more Phosphorus +745.7%
Contains more Potassium +1778%
Contains more Zinc +1370.6%
Contains more Copper +1750%
Contains more Manganese +546.3%
Contains more Selenium +117.2%
Contains less Sodium -53.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 1258% 137% 127% 68% 9% 69% 370% 161% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 54% 5% 15% 4% 5% 5% 20% 25% 16%
Contains more Calcium +1366.7%
Contains more Iron +2228.5%
Contains more Magnesium +2628.6%
Contains more Phosphorus +745.7%
Contains more Potassium +1778%
Contains more Zinc +1370.6%
Contains more Copper +1750%
Contains more Manganese +546.3%
Contains more Selenium +117.2%
Contains less Sodium -53.7%

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 A +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.9%
Contains more Vitamin B2 +181.5%
Contains more Vitamin B6 +4515.4%
Contains more Vitamin B3 +12.2%
Contains more Folate +15.8%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 10% 81% 85% 31% 0% 139% 43% 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 +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.9%
Contains more Vitamin B2 +181.5%
Contains more Vitamin B6 +4515.4%
Contains more Vitamin B3 +12.2%
Contains more Folate +15.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +447.6%
Contains more Fats +137.4%
Contains more Water +10.5%
Contains more Other +209.1%
Contains more Carbs +44%
Equal in Water - 8
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 Protein +447.6%
Contains more Fats +137.4%
Contains more Water +10.5%
Contains more Other +209.1%
Contains more Carbs +44%
Equal in Water - 8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -54.2%
100%
Saturated Fat: 1.46 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
Contains less Saturated Fat -54.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fenugreek 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 Fenugreek Fortune cookie Opinion
Net carbs 33.75g 82.4g Fortune cookie
Protein 23g 4.2g Fenugreek
Fats 6.41g 2.7g Fenugreek
Carbs 58.35g 84g Fortune cookie
Calories 323kcal 378kcal Fortune cookie
Sugar 45.42g Fenugreek
Fiber 24.6g 1.6g Fenugreek
Calcium 176mg 12mg Fenugreek
Iron 33.53mg 1.44mg Fenugreek
Magnesium 191mg 7mg Fenugreek
Phosphorus 296mg 35mg Fenugreek
Potassium 770mg 41mg Fenugreek
Sodium 67mg 31mg Fortune cookie
Zinc 2.5mg 0.17mg Fenugreek
Copper 1.11mg 0.06mg Fenugreek
Manganese 1.228mg 0.19mg Fenugreek
Selenium 6.3µg 2.9µg Fenugreek
Vitamin A 60IU 3IU Fenugreek
Vitamin A RAE 3µg 1µg Fenugreek
Vitamin E 0.03mg Fortune cookie
Vitamin C 3mg 0mg Fenugreek
Vitamin B1 0.322mg 0.182mg Fenugreek
Vitamin B2 0.366mg 0.13mg Fenugreek
Vitamin B3 1.64mg 1.84mg Fortune cookie
Vitamin B5 0.297mg Fortune cookie
Vitamin B6 0.6mg 0.013mg Fenugreek
Folate 57µg 66µg Fortune cookie
Vitamin B12 0µg 0.01µg Fortune cookie
Vitamin K 1.1µg Fortune cookie
Tryptophan 0.391mg 0.061mg Fenugreek
Threonine 0.898mg 0.123mg Fenugreek
Isoleucine 1.241mg 0.165mg Fenugreek
Leucine 1.757mg 0.295mg Fenugreek
Lysine 1.684mg 0.157mg Fenugreek
Methionine 0.338mg 0.076mg Fenugreek
Phenylalanine 1.089mg 0.203mg Fenugreek
Valine 1.102mg 0.192mg Fenugreek
Histidine 0.668mg 0.088mg Fenugreek
Cholesterol 0mg 2mg Fenugreek
Saturated Fat 1.46g 0.669g Fortune cookie
Omega-3 - DHA 0.001g Fortune cookie
Monounsaturated Fat 1.345g Fortune cookie
Polyunsaturated fat 0.466g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fenugreek Fortune cookie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Fenugreek
15%
Fortune cookie
Minerals Daily Need Coverage Score
228%
Fenugreek
15%
Fortune cookie

Comparison summary

Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Fortune cookie
Fortune cookie is lower in Saturated Fat (difference - 0.791g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $1.6)
Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 45.42g)
Which food is lower in Cholesterol?
Fenugreek
Fenugreek is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Fenugreek
Fenugreek 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

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.