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Muffin vs. Fortune cookie — In-Depth Nutrition Comparison

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A recap on differences between muffin and fortune cookie

  • Fortune cookie has less vitamin K, phosphorus, choline, manganese, vitamin E, selenium, and vitamin B12.
  • Muffin covers your daily vitamin K needs 32% more than fortune cookie.
  • Fortune cookie contains 54 times less vitamin E than muffin. Muffin contains 1.63mg of vitamin E, while fortune cookie contains 0.03mg.
  • Fortune cookie has less cholesterol.
  • The glycemic index of fortune cookie is higher.

Food varieties used in this article are Muffins, blueberry, commercially prepared (Includes mini-muffins) and Cookies, fortune.

Infographic

Muffin 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.
Muffin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
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 +42.9%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +195.1%
Contains more ZincZinc +117.6%
Contains more PhosphorusPhosphorus +317.1%
Contains more ManganeseManganese +136.3%
Contains more SeleniumSelenium +182.8%
Contains more IronIron +10.8%
Contains less SodiumSodium -90.8%
~equal in Copper ~0.06mg

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.
Muffin
10
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
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 AVitamin A +2000%
Contains more Vitamin EVitamin E +5333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +25.4%
Contains more Vitamin B5Vitamin B5 +58.2%
Contains more Vitamin B6Vitamin B6 +207.7%
Contains more Vitamin B12Vitamin B12 +1500%
Contains more Vitamin KVitamin K +3463.6%
Contains more CholineCholine +1441.7%
Contains more Vitamin B3Vitamin B3 +29.8%
Contains more FolateFolate +37.5%
~equal in Vitamin B1 ~0.182mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
4
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 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 FatsFats +495.2%
Contains more WaterWater +212%
Contains more OtherOther +34.5%
Contains more CarbsCarbs +58.5%
~equal in Protein ~4.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 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 +258.5%
Contains more Poly. FatPolyunsaturated fat +1638.8%
Contains less Sat. FatSaturated fat -76.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Muffin Fortune cookie DV% diff.
Polyunsaturated fat 8.103g 0.466g 51%
Vitamin K 39.2µg 1.1µg 32%
Fats 16.07g 2.7g 21%
Phosphorus 146mg 35mg 16%
Choline 92.5mg 6mg 16%
Sodium 336mg 31mg 13%
Manganese 0.449mg 0.19mg 11%
Vitamin E 1.63mg 0.03mg 11%
Saturated fat 2.844g 0.669g 10%
Selenium 8.2µg 2.9µg 10%
Carbs 53g 84g 10%
Monounsaturated fat 4.822g 1.345g 9%
Cholesterol 30mg 2mg 9%
Starch 16.31g 7%
Vitamin B12 0.16µg 0.01µg 6%
Folate 48µg 66µg 5%
Vitamin B5 0.47mg 0.297mg 3%
Calcium 44mg 12mg 3%
Vitamin B3 1.418mg 1.84mg 3%
Vitamin B2 0.163mg 0.13mg 3%
Zinc 0.37mg 0.17mg 2%
Vitamin B6 0.04mg 0.013mg 2%
Fiber 1.1g 1.6g 2%
Potassium 121mg 41mg 2%
Vitamin A 21µg 1µg 2%
Iron 1.3mg 1.44mg 2%
Fructose 1.21g 2%
Vitamin D 4IU 0IU 1%
Vitamin B1 0.168mg 0.182mg 1%
Vitamin D 0.1µg 0µg 1%
Magnesium 10mg 7mg 1%
Protein 4.49g 4.2g 1%
Vitamin C 0.9mg 0mg 1%
Calories 375kcal 378kcal 0%
Net carbs 51.9g 82.4g N/A
Sugar 31.47g 45.42g N/A
Copper 0.06mg 0.06mg 0%
Trans fat 0.2g N/A
Tryptophan 0.066mg 0.061mg 0%
Threonine 0.181mg 0.123mg 0%
Isoleucine 0.224mg 0.165mg 0%
Leucine 0.421mg 0.295mg 0%
Lysine 0.199mg 0.157mg 0%
Methionine 0.115mg 0.076mg 0%
Phenylalanine 0.277mg 0.203mg 0%
Valine 0.257mg 0.192mg 0%
Histidine 0.128mg 0.088mg 0%
Omega-3 - DHA 0.008g 0.001g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muffin 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
30%
Muffin
15%
Fortune cookie
Minerals Daily Need Coverage Score
32%
Muffin
15%
Fortune cookie

Comparison summary

Which food is lower in Sugar?
Muffin
Muffin is lower in Sugar (difference - 13.95g)
Which food is lower in glycemic index?
Muffin
Muffin is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Muffin
Muffin is relatively richer in minerals
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins
Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 305mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 2.175g)
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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.