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Graham cracker vs. Fortune cookie — In-Depth Nutrition Comparison

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The main differences between graham cracker and fortune cookie

  • Fortune cookie contains less manganese, iron, phosphorus, vitamin B3, vitamin B2, copper, vitamin K, vitamin B6, and vitamin E than graham cracker.
  • Daily need coverage for manganese for graham cracker is 36% higher.
  • Fortune cookie has 50 times less vitamin E than graham cracker. Graham cracker has 1.51mg of vitamin E, while fortune cookie has 0.03mg.
  • Fortune cookie is lower in sodium.

Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Cookies, fortune.

Infographic

Graham cracker 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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 +471.4%
Contains more CalciumCalcium +541.7%
Contains more PotassiumPotassium +314.6%
Contains more IronIron +162.5%
Contains more CopperCopper +183.3%
Contains more ZincZinc +464.7%
Contains more PhosphorusPhosphorus +428.6%
Contains more ManganeseManganese +436.3%
Contains more SeleniumSelenium +117.2%
Contains less SodiumSodium -93.2%

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 EVitamin E +4933.3%
Contains more Vitamin B1Vitamin B1 +45.6%
Contains more Vitamin B2Vitamin B2 +143.8%
Contains more Vitamin B3Vitamin B3 +141.3%
Contains more Vitamin B5Vitamin B5 +41.4%
Contains more Vitamin B6Vitamin B6 +1100%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +37.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 +59.3%
Contains more FatsFats +292.6%
Contains more OtherOther +50.9%
Contains more WaterWater +136%
~equal in Carbs ~84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 +86.5%
Contains more Poly. FatPolyunsaturated fat +1056.2%
Contains less Sat. FatSaturated fat -59%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Fortune cookie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Fortune cookie DV% diff.
Manganese 1.019mg 0.19mg 36%
Polyunsaturated fat 5.388g 0.466g 33%
Iron 3.78mg 1.44mg 29%
Phosphorus 185mg 35mg 21%
Sodium 459mg 31mg 19%
Starch 46.56g 19%
Vitamin B3 4.439mg 1.84mg 16%
Vitamin B2 0.317mg 0.13mg 14%
Copper 0.17mg 0.06mg 12%
Fats 10.6g 2.7g 12%
Vitamin B6 0.156mg 0.013mg 11%
Vitamin K 14.3µg 1.1µg 11%
Vitamin E 1.51mg 0.03mg 10%
Magnesium 40mg 7mg 8%
Vitamin B1 0.265mg 0.182mg 7%
Fiber 3.4g 1.6g 7%
Zinc 0.96mg 0.17mg 7%
Calcium 77mg 12mg 7%
Selenium 6.3µg 2.9µg 6%
Folate 91µg 66µg 6%
Protein 6.69g 4.2g 5%
Potassium 170mg 41mg 4%
Saturated fat 1.633g 0.669g 4%
Monounsaturated fat 2.509g 1.345g 3%
Calories 430kcal 378kcal 3%
Vitamin B5 0.42mg 0.297mg 2%
Carbs 77.66g 84g 2%
Fructose 0.99g 1%
Cholesterol 0mg 2mg 1%
Net carbs 74.26g 82.4g N/A
Sugar 24.85g 45.42g N/A
Vitamin A 0µg 1µg 0%
Vitamin B12 0µg 0.01µg 0%
Trans fat 0.055g N/A
Choline 5.9mg 6mg 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 0g 0.001g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker 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
32%
Graham cracker
15%
Fortune cookie
Minerals Daily Need Coverage Score
60%
Graham cracker
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 20.57g)
Which food is lower in glycemic index?
Graham cracker
Graham cracker is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 428mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 0.964g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.