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  6. Salmon raw vs. Fortune cookie

Salmon raw vs. Fortune cookie — In-Depth Nutrition Comparison

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What are the differences between salmon raw and fortune cookie?

  • Salmon raw is richer than fortune cookie in vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B5, phosphorus, copper, vitamin B2, and potassium.
  • Salmon raw's daily need coverage for vitamin B12 is 132% more.
  • Salmon raw has 63 times more vitamin B6 than fortune cookie. While salmon raw has 0.818mg of vitamin B6, fortune cookie has only 0.013mg.
  • The amount of cholesterol in fortune cookie is lower.
  • The glycemic index of salmon raw is lower.

We used Fish, salmon, Atlantic, wild, raw and Cookies, fortune types in this article.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +314.3%
Contains more PotassiumPotassium +1095.1%
Contains more CopperCopper +316.7%
Contains more ZincZinc +276.5%
Contains more PhosphorusPhosphorus +471.4%
Contains more SeleniumSelenium +1158.6%
Contains more IronIron +80%
Contains less SodiumSodium -29.5%
Contains more ManganeseManganese +1087.5%
~equal in Calcium ~12mg

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 +1100%
Contains more Vitamin B1Vitamin B1 +24.2%
Contains more Vitamin B2Vitamin B2 +192.3%
Contains more Vitamin B3Vitamin B3 +327.2%
Contains more Vitamin B5Vitamin B5 +460.3%
Contains more Vitamin B6Vitamin B6 +6192.3%
Contains more Vitamin B12Vitamin B12 +31700%
Contains more FolateFolate +164%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Fortune cookie DV% diff.
Vitamin B12 3.18µg 0.01µg 132%
Vitamin B6 0.818mg 0.013mg 62%
Selenium 36.5µg 2.9µg 61%
Vitamin B3 7.86mg 1.84mg 38%
Protein 19.84g 4.2g 31%
Carbs 0g 84g 28%
Vitamin B5 1.664mg 0.297mg 27%
Phosphorus 200mg 35mg 24%
Copper 0.25mg 0.06mg 21%
Vitamin B2 0.38mg 0.13mg 19%
Cholesterol 55mg 2mg 18%
Polyunsaturated fat 2.539g 0.466g 14%
Potassium 490mg 41mg 13%
Calories 142kcal 378kcal 12%
Folate 25µg 66µg 10%
Manganese 0.016mg 0.19mg 8%
Iron 0.8mg 1.44mg 8%
Fats 6.34g 2.7g 6%
Fiber 0g 1.6g 6%
Magnesium 29mg 7mg 5%
Zinc 0.64mg 0.17mg 4%
Vitamin B1 0.226mg 0.182mg 4%
Monounsaturated fat 2.103g 1.345g 2%
Sodium 44mg 31mg 1%
Choline 6mg 1%
Saturated fat 0.981g 0.669g 1%
Vitamin K 1.1µg 1%
Vitamin A 12µg 1µg 1%
Net carbs 0g 82.4g N/A
Calcium 12mg 12mg 0%
Sugar 45.42g N/A
Vitamin E 0.03mg 0%
Tryptophan 0.222mg 0.061mg 0%
Threonine 0.87mg 0.123mg 0%
Isoleucine 0.914mg 0.165mg 0%
Leucine 1.613mg 0.295mg 0%
Lysine 1.822mg 0.157mg 0%
Methionine 0.587mg 0.076mg 0%
Phenylalanine 0.775mg 0.203mg 0%
Valine 1.022mg 0.192mg 0%
Histidine 0.584mg 0.088mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0.001g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +372.4%
Contains more FatsFats +134.8%
Contains more WaterWater +756.3%
Contains more OtherOther +383.6%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +56.4%
Contains more Poly. FatPolyunsaturated fat +444.8%
Contains less Sat. FatSaturated fat -31.8%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.