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Fruit preserves vs. Fortune cookie — In-Depth Nutrition Comparison

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How are fruit preserves and fortune cookie different?

  • Fruit preserves are richer in vitamin C, while fortune cookie is higher in vitamin B1, folate, iron, vitamin B3, manganese, vitamin B5, and monounsaturated fat.
  • Fortune cookie covers your daily need for vitamin B1, 14% more than fruit preserves.
  • Fortune cookie is lower in sugar.
  • Fortune cookie has a higher glycemic index (77) than fruit preserves (51).

Jams and preserves and Cookies, fortune types were used in this article.

Infographic

Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
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 +66.7%
Contains more PotassiumPotassium +87.8%
Contains more CopperCopper +66.7%
Contains more MagnesiumMagnesium +75%
Contains more IronIron +193.9%
Contains more ZincZinc +183.3%
Contains more PhosphorusPhosphorus +84.2%
Contains more ManganeseManganese +375%
Contains more SeleniumSelenium +45%
~equal in Sodium ~31mg

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more CholineCholine +70%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1037.5%
Contains more Vitamin B2Vitamin B2 +71.1%
Contains more Vitamin B3Vitamin B3 +5011.1%
Contains more Vitamin B5Vitamin B5 +1385%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fruit preserves Fortune cookie DV% diff.
Vitamin B1 0.016mg 0.182mg 14%
Folate 11µg 66µg 14%
Iron 0.49mg 1.44mg 12%
Vitamin B3 0.036mg 1.84mg 11%
Vitamin C 8.8mg 0mg 10%
Protein 0.37g 4.2g 8%
Manganese 0.04mg 0.19mg 7%
Vitamin B5 0.02mg 0.297mg 6%
Calories 278kcal 378kcal 5%
Carbs 68.86g 84g 5%
Fats 0.07g 2.7g 4%
Copper 0.1mg 0.06mg 4%
Vitamin B2 0.076mg 0.13mg 4%
Monounsaturated fat 0.038g 1.345g 3%
Polyunsaturated fat 0g 0.466g 3%
Saturated fat 0.01g 0.669g 3%
Selenium 2µg 2.9µg 2%
Phosphorus 19mg 35mg 2%
Fiber 1.1g 1.6g 2%
Vitamin E 0.12mg 0.03mg 1%
Magnesium 4mg 7mg 1%
Cholesterol 0mg 2mg 1%
Zinc 0.06mg 0.17mg 1%
Vitamin B6 0.02mg 0.013mg 1%
Calcium 20mg 12mg 1%
Vitamin K 0µg 1.1µg 1%
Choline 10.2mg 6mg 1%
Potassium 77mg 41mg 1%
Net carbs 67.76g 82.4g N/A
Sugar 48.5g 45.42g N/A
Sodium 32mg 31mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.008mg 0.061mg 0%
Threonine 0.023mg 0.123mg 0%
Isoleucine 0.017mg 0.165mg 0%
Leucine 0.037mg 0.295mg 0%
Lysine 0.03mg 0.157mg 0%
Methionine 0.001mg 0.076mg 0%
Phenylalanine 0.021mg 0.203mg 0%
Valine 0.021mg 0.192mg 0%
Histidine 0.014mg 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 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 WaterWater +280.9%
Contains more ProteinProtein +1035.1%
Contains more FatsFats +3757.1%
Contains more CarbsCarbs +22%
Contains more OtherOther +378.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +3439.5%
Contains more Poly. FatPolyunsaturated fat +∞%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.