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Flan vs. Fortune cookie — In-Depth Nutrition Comparison

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How are flan and fortune cookie different?

  • Flan is richer in selenium, while fortune cookie is higher in iron, folate, vitamin B1, vitamin B3, vitamin B2, manganese, fiber, and vitamin B5.
  • Flan covers your daily need for selenium, 33% more than fortune cookie.
  • Flan contains 14 times more sodium than fortune cookie. Flan contains 432mg of sodium, while fortune cookie contains 31mg.
  • Fortune cookie has a higher glycemic index (77) than flan (66).

Flan, caramel custard, dry mix and Cookies, fortune types were used in this article.

Infographic

Flan 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flan
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 7.2% 14% 3% 5% 1.1% 0.43% 56% 0.91% 116%
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 CalciumCalcium +100%
Contains more PotassiumPotassium +273.2%
Contains more SeleniumSelenium +634.5%
Contains more MagnesiumMagnesium +∞%
Contains more IronIron +1700%
Contains more CopperCopper +300%
Contains more ZincZinc +325%
Contains more PhosphorusPhosphorus +3400%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +2614.3%

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.
Flan
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flan Fortune cookie DV% diff.
Selenium 21.3µg 2.9µg 33%
Iron 0.08mg 1.44mg 17%
Folate 0µg 66µg 17%
Sodium 432mg 31mg 17%
Vitamin B1 0mg 0.182mg 15%
Vitamin B3 0mg 1.84mg 12%
Vitamin B2 0mg 0.13mg 10%
Protein 0g 4.2g 8%
Manganese 0.007mg 0.19mg 8%
Vitamin B5 0mg 0.297mg 6%
Fiber 0g 1.6g 6%
Copper 0.015mg 0.06mg 5%
Phosphorus 1mg 35mg 5%
Fats 0g 2.7g 4%
Saturated fat 0.669g 3%
Potassium 153mg 41mg 3%
Monounsaturated fat 1.345g 3%
Carbs 91.6g 84g 3%
Polyunsaturated fat 0.466g 3%
Calories 348kcal 378kcal 2%
Magnesium 0mg 7mg 2%
Cholesterol 0mg 2mg 1%
Zinc 0.04mg 0.17mg 1%
Vitamin B6 0mg 0.013mg 1%
Vitamin K 1.1µg 1%
Calcium 24mg 12mg 1%
Choline 6mg 1%
Net carbs 91.6g 82.4g N/A
Sugar 45.42g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.03mg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.061mg 0%
Threonine 0.123mg 0%
Isoleucine 0.165mg 0%
Leucine 0.295mg 0%
Lysine 0.157mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.203mg 0%
Valine 0.192mg 0%
Histidine 0.088mg 0%
Omega-3 - DHA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flan
1
92% 8%
Protein: 0 g
Fats: 0 g
Carbs: 91.6 g
Water: 7.8 g
Other: 0.6 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 +∞%
Contains more FatsFats +∞%
Contains more OtherOther +83.3%
~equal in Carbs ~84g
~equal in Water ~8g

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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. Flan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169602/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.