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Nutmeg vs. Fortune cookie — In-Depth Nutrition Comparison

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What are the main differences between nutmeg and fortune cookie?

  • Fortune cookie has less manganese, copper, fiber, magnesium, phosphorus, iron, zinc, calcium, and vitamin B1 than nutmeg.
  • Nutmeg's daily need coverage for saturated fat is 126% higher.
  • Nutmeg has 26 times more magnesium than fortune cookie. Nutmeg has 183mg of magnesium, while fortune cookie has 7mg.
  • Fortune cookie contains less saturated fat.
  • Nutmeg has a lower glycemic index than fortune cookie.

We used Spices, nutmeg, ground and Cookies, fortune types in this comparison.

Infographic

Nutmeg 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.
Nutmeg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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 +2514.3%
Contains more CalciumCalcium +1433.3%
Contains more PotassiumPotassium +753.7%
Contains more IronIron +111.1%
Contains more CopperCopper +1611.7%
Contains more ZincZinc +1164.7%
Contains more PhosphorusPhosphorus +508.6%
Contains less SodiumSodium -48.4%
Contains more ManganeseManganese +1426.3%
Contains more SeleniumSelenium +81.3%

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.
Nutmeg
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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 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 B1Vitamin B1 +90.1%
Contains more Vitamin B6Vitamin B6 +1130.8%
Contains more FolateFolate +15.2%
Contains more CholineCholine +46.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
3
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 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 +39%
Contains more FatsFats +1244.8%
Contains more OtherOther +111.8%
Contains more CarbsCarbs +70.4%
Contains more WaterWater +28.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 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 +139.4%
Contains less Sat. FatSaturated fat -97.4%
Contains more Poly. FatPolyunsaturated fat +33.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Fortune cookie DV% diff.
Manganese 2.9mg 0.19mg 118%
Saturated fat 25.94g 0.669g 115%
Copper 1.027mg 0.06mg 107%
Fiber 20.8g 1.6g 77%
Fats 36.31g 2.7g 52%
Magnesium 183mg 7mg 42%
Phosphorus 213mg 35mg 25%
Iron 3.04mg 1.44mg 20%
Zinc 2.15mg 0.17mg 18%
Calcium 184mg 12mg 17%
Vitamin B1 0.346mg 0.182mg 14%
Carbs 49.29g 84g 12%
Vitamin B6 0.16mg 0.013mg 11%
Potassium 350mg 41mg 9%
Calories 525kcal 378kcal 7%
Vitamin B2 0.057mg 0.13mg 6%
Vitamin B5 0.297mg 6%
Monounsaturated fat 3.22g 1.345g 5%
Protein 5.84g 4.2g 3%
Vitamin B3 1.299mg 1.84mg 3%
Vitamin C 3mg 0mg 3%
Folate 76µg 66µg 3%
Selenium 1.6µg 2.9µg 2%
Choline 8.8mg 6mg 1%
Sodium 16mg 31mg 1%
Polyunsaturated fat 0.35g 0.466g 1%
Cholesterol 0mg 2mg 1%
Vitamin K 0µg 1.1µg 1%
Net carbs 28.49g 82.4g N/A
Sugar 2.99g 45.42g N/A
Vitamin E 0mg 0.03mg 0%
Vitamin A 5µg 1µg 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 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg 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
18%
Nutmeg
15%
Fortune cookie
Minerals Daily Need Coverage Score
121%
Nutmeg
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 42.43g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 25.271g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $6)
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.