Hummus vs. Fortune cookie — In-Depth Nutrition Comparison
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How are hummus and fortune cookie different?
- Hummus is higher in copper, manganese, phosphorus, fiber, magnesium, zinc, vitamin B6, and iron; however, fortune cookie is richer in vitamin B3.
- Daily need coverage for copper for hummus is 52% higher.
- Hummus contains 15 times more vitamin B6 than fortune cookie. While hummus contains 0.2mg of vitamin B6, fortune cookie contains only 0.013mg.
- Fortune cookie has less sodium.
- Hummus has a lower glycemic index (6) than fortune cookie (77).
Hummus, commercial and Cookies, fortune are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +914.3% |
| Contains more CalciumCalcium | +216.7% |
| Contains more PotassiumPotassium | +456.1% |
| Contains more IronIron | +69.4% |
| Contains more CopperCopper | +778.3% |
| Contains more ZincZinc | +976.5% |
| Contains more PhosphorusPhosphorus | +402.9% |
| Contains more ManganeseManganese | +306.8% |
| Contains less SodiumSodium | -91.8% |
| Contains more SeleniumSelenium | +11.5% |
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 B6Vitamin B6 | +1438.5% |
| Contains more FolateFolate | +25.8% |
| Contains more Vitamin B2Vitamin B2 | +103.1% |
| Contains more Vitamin B3Vitamin B3 | +216.2% |
| Contains more Vitamin B5Vitamin B5 | +125% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.06mg | 52% |
| Manganese | 0.773mg | 0.19mg | 25% |
| Carbs | 14.29g | 84g | 23% |
| Polyunsaturated fat | 3.613g | 0.466g | 21% |
| Phosphorus | 176mg | 35mg | 20% |
| Fiber | 6g | 1.6g | 18% |
| Sodium | 379mg | 31mg | 15% |
| Magnesium | 71mg | 7mg | 15% |
| Zinc | 1.83mg | 0.17mg | 15% |
| Vitamin B6 | 0.2mg | 0.013mg | 14% |
| Iron | 2.44mg | 1.44mg | 13% |
| Calories | 166kcal | 378kcal | 11% |
| Fats | 9.6g | 2.7g | 11% |
| Vitamin B3 | 0.582mg | 1.84mg | 8% |
| Protein | 7.9g | 4.2g | 7% |
| Monounsaturated fat | 4.039g | 1.345g | 7% |
| Potassium | 228mg | 41mg | 6% |
| Vitamin B2 | 0.064mg | 0.13mg | 5% |
| Folate | 83µg | 66µg | 4% |
| Calcium | 38mg | 12mg | 3% |
| Vitamin B5 | 0.132mg | 0.297mg | 3% |
| Saturated fat | 1.437g | 0.669g | 3% |
| Cholesterol | 0mg | 2mg | 1% |
| Choline | 6mg | 1% | |
| Selenium | 2.6µg | 2.9µg | 1% |
| Vitamin K | 1.1µg | 1% | |
| Net carbs | 8.29g | 82.4g | N/A |
| Sugar | 45.42g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin A | 1µg | 0% | |
| Vitamin B1 | 0.18mg | 0.182mg | 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
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more ProteinProtein | +88.1% |
| Contains more FatsFats | +255.6% |
| Contains more WaterWater | +732.4% |
| Contains more OtherOther | +47.3% |
| Contains more CarbsCarbs | +487.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 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 | +200.3% |
| Contains more Poly. FatPolyunsaturated fat | +675.3% |
| Contains less Sat. FatSaturated fat | -53.4% |
