Sardines vs. Fortune cookie — In-Depth Nutrition Comparison
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How are sardines and fortune cookie different?
- Sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, iron, and copper; however, fortune cookie is richer in folate.
- Daily need coverage for vitamin B12 for sardines is 372% higher.
- Fortune cookie has less cholesterol.
- Sardines have a lower glycemic index (0) than fortune cookie (77).
Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cookies, fortune are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +457.1% |
| Contains more CalciumCalcium | +3083.3% |
| Contains more PotassiumPotassium | +868.3% |
| Contains more IronIron | +102.8% |
| Contains more CopperCopper | +210% |
| Contains more ZincZinc | +670.6% |
| Contains more PhosphorusPhosphorus | +1300% |
| Contains more SeleniumSelenium | +1717.2% |
| Contains less SodiumSodium | -89.9% |
| Contains more ManganeseManganese | +75.9% |
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 AVitamin A | +3100% |
| Contains more Vitamin EVitamin E | +6700% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +74.6% |
| Contains more Vitamin B3Vitamin B3 | +185.1% |
| Contains more Vitamin B5Vitamin B5 | +116.2% |
| Contains more Vitamin B6Vitamin B6 | +1184.6% |
| Contains more Vitamin B12Vitamin B12 | +89300% |
| Contains more Vitamin KVitamin K | +136.4% |
| Contains more CholineCholine | +1150% |
| Contains more Vitamin B1Vitamin B1 | +127.5% |
| Contains more FolateFolate | +560% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0.01µg | 372% |
| Selenium | 52.7µg | 2.9µg | 91% |
| Phosphorus | 490mg | 35mg | 65% |
| Cholesterol | 142mg | 2mg | 47% |
| Protein | 24.62g | 4.2g | 41% |
| Calcium | 382mg | 12mg | 37% |
| Polyunsaturated fat | 5.148g | 0.466g | 31% |
| Carbs | 0g | 84g | 28% |
| Vitamin D | 193IU | 0IU | 24% |
| Vitamin D | 4.8µg | 0µg | 24% |
| Vitamin B3 | 5.245mg | 1.84mg | 21% |
| Iron | 2.92mg | 1.44mg | 19% |
| Folate | 10µg | 66µg | 14% |
| Copper | 0.186mg | 0.06mg | 14% |
| Vitamin E | 2.04mg | 0.03mg | 13% |
| Choline | 75mg | 6mg | 13% |
| Fats | 11.45g | 2.7g | 13% |
| Sodium | 307mg | 31mg | 12% |
| Vitamin B6 | 0.167mg | 0.013mg | 12% |
| Zinc | 1.31mg | 0.17mg | 10% |
| Potassium | 397mg | 41mg | 10% |
| Calories | 208kcal | 378kcal | 9% |
| Vitamin B1 | 0.08mg | 0.182mg | 9% |
| Magnesium | 39mg | 7mg | 8% |
| Vitamin B2 | 0.227mg | 0.13mg | 7% |
| Vitamin B5 | 0.642mg | 0.297mg | 7% |
| Fiber | 0g | 1.6g | 6% |
| Monounsaturated fat | 3.869g | 1.345g | 6% |
| Manganese | 0.108mg | 0.19mg | 4% |
| Saturated fat | 1.528g | 0.669g | 4% |
| Vitamin A | 32µg | 1µg | 3% |
| Vitamin K | 2.6µg | 1.1µg | 1% |
| Net carbs | 0g | 82.4g | N/A |
| Sugar | 0g | 45.42g | N/A |
| Tryptophan | 0.276mg | 0.061mg | 0% |
| Threonine | 1.079mg | 0.123mg | 0% |
| Isoleucine | 1.134mg | 0.165mg | 0% |
| Leucine | 2.001mg | 0.295mg | 0% |
| Lysine | 2.26mg | 0.157mg | 0% |
| Methionine | 0.729mg | 0.076mg | 0% |
| Phenylalanine | 0.961mg | 0.203mg | 0% |
| Valine | 1.268mg | 0.192mg | 0% |
| Histidine | 0.725mg | 0.088mg | 0% |
| Omega-3 - EPA | 0.473g | 0g | N/A |
| Omega-3 - DHA | 0.509g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more ProteinProtein | +486.2% |
| Contains more FatsFats | +324.1% |
| Contains more WaterWater | +645.1% |
| Contains more OtherOther | +292.7% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
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 | +187.7% |
| Contains more Poly. FatPolyunsaturated fat | +1004.7% |
| Contains less Sat. FatSaturated fat | -56.2% |
