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Lentil vs. Fortune cookie — In-Depth Nutrition Comparison

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Differences between lentil and fortune cookie

  • Lentil is higher than fortune cookie in folate, fiber, iron, copper, phosphorus, manganese, vitamin B6, zinc, potassium, and magnesium.
  • Lentil's daily need coverage for folate is 29% higher.
  • Lentil has 14 times more vitamin B6 than fortune cookie. While lentil has 0.178mg of vitamin B6, fortune cookie has only 0.013mg.
  • Lentil has a lower glycemic index (29) than fortune cookie (77).

The food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Cookies, fortune.

Infographic

Lentil vs Fortune cookie infographic
Infographic link

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.
Lentil
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 +414.3%
Contains more CalciumCalcium +58.3%
Contains more PotassiumPotassium +800%
Contains more IronIron +131.3%
Contains more CopperCopper +318.3%
Contains more ZincZinc +647.1%
Contains more PhosphorusPhosphorus +414.3%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +160%
~equal in Selenium ~2.9µg

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.
Lentil
7
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 +266.7%
Contains more Vitamin B5Vitamin B5 +114.8%
Contains more Vitamin B6Vitamin B6 +1269.2%
Contains more Vitamin KVitamin K +54.5%
Contains more FolateFolate +174.2%
Contains more CholineCholine +445%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin B3Vitamin B3 +73.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.182mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +114.8%
Contains more WaterWater +770.5%
Contains more FatsFats +610.5%
Contains more CarbsCarbs +317.3%
Contains more OtherOther +32.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 -92.1%
Contains more Mono. FatMonounsaturated fat +2001.6%
Contains more Poly. FatPolyunsaturated fat +166.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Fortune cookie DV% diff.
Folate 181µg 66µg 29%
Fiber 7.9g 1.6g 25%
Iron 3.33mg 1.44mg 24%
Carbs 20.13g 84g 21%
Phosphorus 180mg 35mg 21%
Copper 0.251mg 0.06mg 21%
Calories 116kcal 378kcal 13%
Manganese 0.494mg 0.19mg 13%
Vitamin B6 0.178mg 0.013mg 13%
Zinc 1.27mg 0.17mg 10%
Protein 9.02g 4.2g 10%
Potassium 369mg 41mg 10%
Vitamin B5 0.638mg 0.297mg 7%
Magnesium 36mg 7mg 7%
Choline 32.7mg 6mg 5%
Vitamin B3 1.06mg 1.84mg 5%
Fats 0.38g 2.7g 4%
Vitamin B2 0.073mg 0.13mg 4%
Saturated fat 0.053g 0.669g 3%
Monounsaturated fat 0.064g 1.345g 3%
Polyunsaturated fat 0.175g 0.466g 2%
Vitamin C 1.5mg 0mg 2%
Vitamin K 1.7µg 1.1µg 1%
Vitamin B1 0.169mg 0.182mg 1%
Vitamin E 0.11mg 0.03mg 1%
Sodium 2mg 31mg 1%
Calcium 19mg 12mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 12.23g 82.4g N/A
Sugar 1.8g 45.42g N/A
Vitamin A 0µg 1µg 0%
Selenium 2.8µg 2.9µg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.081mg 0.061mg 0%
Threonine 0.323mg 0.123mg 0%
Isoleucine 0.39mg 0.165mg 0%
Leucine 0.654mg 0.295mg 0%
Lysine 0.63mg 0.157mg 0%
Methionine 0.077mg 0.076mg 0%
Phenylalanine 0.445mg 0.203mg 0%
Valine 0.448mg 0.192mg 0%
Histidine 0.254mg 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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
25%
Lentil
15%
Fortune cookie
Minerals Daily Need Coverage Score
46%
Lentil
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 43.62g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 0.616g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $1.1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.