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Feta vs. Fortune cookie — In-Depth Nutrition Comparison

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Significant differences between feta and fortune cookie

  • The amount of vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, zinc, and selenium in feta is higher than in fortune cookie.
  • Feta covers your daily saturated fat needs 71% more than fortune cookie.
  • Fortune cookie has 169 times less vitamin B12 than feta. Feta has 1.69µg of vitamin B12, while fortune cookie has 0.01µg.
  • 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 feta is 27.

Specific food types used in this comparison are Cheese, feta and Cookies, fortune.

Infographic

Feta 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.
Feta
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +171.4%
Contains more CalciumCalcium +4008.3%
Contains more PotassiumPotassium +51.2%
Contains more ZincZinc +1594.1%
Contains more PhosphorusPhosphorus +862.9%
Contains more SeleniumSelenium +417.2%
Contains more IronIron +121.5%
Contains more CopperCopper +87.5%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +578.6%

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.
Feta
9
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 +12400%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +549.2%
Contains more Vitamin B5Vitamin B5 +225.6%
Contains more Vitamin B6Vitamin B6 +3161.5%
Contains more Vitamin B12Vitamin B12 +16800%
Contains more Vitamin KVitamin K +63.6%
Contains more CholineCholine +156.7%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B3Vitamin B3 +85.7%
Contains more FolateFolate +106.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +238.3%
Contains more FatsFats +688.1%
Contains more WaterWater +590.3%
Contains more OtherOther +372.7%
Contains more CarbsCarbs +1953.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +243.7%
Contains more Poly. FatPolyunsaturated fat +26.8%
Contains less Sat. FatSaturated fat -95.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta 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 Feta Fortune cookie DV% diff.
Vitamin B12 1.69µg 0.01µg 70%
Saturated fat 14.946g 0.669g 65%
Vitamin B2 0.844mg 0.13mg 55%
Calcium 493mg 12mg 48%
Phosphorus 337mg 35mg 43%
Sodium 917mg 31mg 39%
Vitamin B6 0.424mg 0.013mg 32%
Fats 21.28g 2.7g 29%
Cholesterol 89mg 2mg 29%
Carbs 4.09g 84g 27%
Zinc 2.88mg 0.17mg 25%
Selenium 15µg 2.9µg 22%
Protein 14.21g 4.2g 20%
Vitamin A 125µg 1µg 14%
Vitamin B5 0.967mg 0.297mg 13%
Iron 0.65mg 1.44mg 10%
Folate 32µg 66µg 9%
Monounsaturated fat 4.623g 1.345g 8%
Manganese 0.028mg 0.19mg 7%
Calories 264kcal 378kcal 6%
Fiber 0g 1.6g 6%
Vitamin B3 0.991mg 1.84mg 5%
Copper 0.032mg 0.06mg 3%
Magnesium 19mg 7mg 3%
Choline 15.4mg 6mg 2%
Vitamin B1 0.154mg 0.182mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Vitamin E 0.18mg 0.03mg 1%
Vitamin K 1.8µg 1.1µg 1%
Potassium 62mg 41mg 1%
Polyunsaturated fat 0.591g 0.466g 1%
Net carbs 4.09g 82.4g N/A
Sugar 4.09g 45.42g N/A
Tryptophan 0.2mg 0.061mg 0%
Threonine 0.637mg 0.123mg 0%
Isoleucine 0.803mg 0.165mg 0%
Leucine 1.395mg 0.295mg 0%
Lysine 1.219mg 0.157mg 0%
Methionine 0.368mg 0.076mg 0%
Phenylalanine 0.675mg 0.203mg 0%
Valine 1.065mg 0.192mg 0%
Histidine 0.397mg 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
Feta 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
54%
Feta
15%
Fortune cookie
Minerals Daily Need Coverage Score
63%
Feta
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 886mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 14.277g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2.5)
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 41.33g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta 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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.