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Nachos vs. Fortune cookie — In-Depth Nutrition Comparison

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How are nachos and fortune cookie different?

  • Nachos are higher in vitamin E, phosphorus, vitamin B6, vitamin K, selenium, potassium, and magnesium; however, fortune cookie is richer in folate and iron.
  • Daily need coverage for vitamin E for nachos is 27% higher.
  • Nachos contain 18 times more vitamin K than fortune cookie. While nachos contain 19.3µg of vitamin K, fortune cookie contains only 1.1µg.
  • Fortune cookie has less sodium.

Fast foods, nachos, with cheese and Cookies, fortune are the varieties used in this article.

Infographic

Nachos 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.
Nachos
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
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 +500%
Contains more CalciumCalcium +425%
Contains more PotassiumPotassium +782.9%
Contains more ZincZinc +405.9%
Contains more PhosphorusPhosphorus +465.7%
Contains more SeleniumSelenium +196.6%
Contains more IronIron +92%
Contains less SodiumSodium -90.1%
~equal in Copper ~0.06mg
~equal in Manganese ~0.19mg

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.
Nachos
8
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% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
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 +400%
Contains more Vitamin EVitamin E +13500%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more Vitamin B6Vitamin B6 +1553.8%
Contains more Vitamin B12Vitamin B12 +600%
Contains more Vitamin KVitamin K +1654.5%
Contains more CholineCholine +340%
Contains more Vitamin B1Vitamin B1 +48%
Contains more Vitamin B3Vitamin B3 +192.1%
Contains more FolateFolate +560%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nachos
4
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 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 +696.3%
Contains more WaterWater +367.5%
Contains more OtherOther +70%
Contains more CarbsCarbs +140.6%
~equal in Protein ~4.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 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 +942.4%
Contains more Poly. FatPolyunsaturated fat +981.5%
Contains less Sat. FatSaturated fat -69.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nachos 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 Nachos Fortune cookie DV% diff.
Monounsaturated fat 14.02g 1.345g 32%
Polyunsaturated fat 5.04g 0.466g 30%
Fats 21.5g 2.7g 29%
Vitamin E 4.08mg 0.03mg 27%
Phosphorus 198mg 35mg 23%
Vitamin B6 0.215mg 0.013mg 16%
Carbs 34.91g 84g 16%
Vitamin K 19.3µg 1.1µg 15%
Folate 10µg 66µg 14%
Starch 28.33g 12%
Sodium 313mg 31mg 12%
Selenium 8.6µg 2.9µg 10%
Potassium 362mg 41mg 9%
Iron 0.75mg 1.44mg 9%
Vitamin B3 0.63mg 1.84mg 8%
Magnesium 42mg 7mg 8%
Saturated fat 2.173g 0.669g 7%
Zinc 0.86mg 0.17mg 6%
Fiber 3.2g 1.6g 6%
Calcium 63mg 12mg 5%
Vitamin B1 0.123mg 0.182mg 5%
Choline 26.4mg 6mg 4%
Vitamin B12 0.07µg 0.01µg 3%
Vitamin B5 0.38mg 0.297mg 2%
Calories 343kcal 378kcal 2%
Vitamin C 1.1mg 0mg 1%
Protein 4.32g 4.2g 0%
Net carbs 31.71g 82.4g N/A
Cholesterol 3mg 2mg 0%
Sugar 2.17g 45.42g N/A
Copper 0.064mg 0.06mg 0%
Vitamin A 5µg 1µg 0%
Manganese 0.187mg 0.19mg 0%
Vitamin B2 0.133mg 0.13mg 0%
Trans fat 0.058g N/A
Tryptophan 0.042mg 0.061mg 0%
Threonine 0.156mg 0.123mg 0%
Isoleucine 0.187mg 0.165mg 0%
Leucine 0.521mg 0.295mg 0%
Lysine 0.156mg 0.157mg 0%
Methionine 0.094mg 0.076mg 0%
Phenylalanine 0.229mg 0.203mg 0%
Valine 0.25mg 0.192mg 0%
Histidine 0.135mg 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nachos 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
24%
Nachos
15%
Fortune cookie
Minerals Daily Need Coverage Score
35%
Nachos
15%
Fortune cookie

Comparison summary

Which food is lower in Sugar?
Nachos
Nachos is lower in Sugar (difference - 43.25g)
Which food is lower in glycemic index?
Nachos
Nachos is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Nachos
Nachos is relatively richer in minerals
Which food is richer in vitamins?
Nachos
Nachos is relatively richer in vitamins
Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 282mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 1.504g)
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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.