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  6. Bran raw vs. Fortune cookie

Bran raw vs. Fortune cookie — In-Depth Nutrition Comparison

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The main differences between bran raw and fortune cookie

  • Fortune cookie contains less manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, iron, copper, zinc, and vitamin B5 than bran raw.
  • Daily need coverage for manganese for bran raw is 237% higher.
  • Fortune cookie has 34 times less magnesium than bran raw. Bran raw has 235mg of magnesium, while fortune cookie has 7mg.
  • Fortune cookie has a higher glycemic index than bran raw.

Food types used in this article are Oat bran, raw and Cookies, fortune.

Infographic

Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +3257.1%
Contains more CalciumCalcium +383.3%
Contains more PotassiumPotassium +1280.5%
Contains more IronIron +275.7%
Contains more CopperCopper +571.7%
Contains more ZincZinc +1729.4%
Contains more PhosphorusPhosphorus +1997.1%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +2863.2%
Contains more SeleniumSelenium +1458.6%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 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 EVitamin E +3266.7%
Contains more Vitamin B1Vitamin B1 +542.9%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B5Vitamin B5 +403%
Contains more Vitamin B6Vitamin B6 +1169.2%
Contains more Vitamin KVitamin K +190.9%
Contains more CholineCholine +436.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +97%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Fortune cookie DV% diff.
Manganese 5.63mg 0.19mg 237%
Phosphorus 734mg 35mg 100%
Vitamin B1 1.17mg 0.182mg 82%
Selenium 45.2µg 2.9µg 77%
Fiber 15.4g 1.6g 55%
Magnesium 235mg 7mg 54%
Iron 5.41mg 1.44mg 50%
Copper 0.403mg 0.06mg 38%
Zinc 3.11mg 0.17mg 27%
Protein 17.3g 4.2g 26%
Vitamin B5 1.494mg 0.297mg 24%
Polyunsaturated fat 2.766g 0.466g 15%
Potassium 566mg 41mg 15%
Vitamin B6 0.165mg 0.013mg 12%
Calories 246kcal 378kcal 7%
Vitamin E 1.01mg 0.03mg 7%
Vitamin B2 0.22mg 0.13mg 7%
Fats 7.03g 2.7g 7%
Carbs 66.22g 84g 6%
Vitamin B3 0.934mg 1.84mg 6%
Calcium 58mg 12mg 5%
Choline 32.2mg 6mg 5%
Folate 52µg 66µg 4%
Saturated fat 1.328g 0.669g 3%
Monounsaturated fat 2.376g 1.345g 3%
Vitamin K 3.2µg 1.1µg 2%
Cholesterol 0mg 2mg 1%
Sodium 4mg 31mg 1%
Net carbs 50.82g 82.4g N/A
Sugar 1.45g 45.42g N/A
Vitamin A 0µg 1µg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.335mg 0.061mg 0%
Threonine 0.502mg 0.123mg 0%
Isoleucine 0.668mg 0.165mg 0%
Leucine 1.374mg 0.295mg 0%
Lysine 0.76mg 0.157mg 0%
Methionine 0.335mg 0.076mg 0%
Phenylalanine 0.908mg 0.203mg 0%
Valine 0.964mg 0.192mg 0%
Histidine 0.41mg 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +311.9%
Contains more FatsFats +160.4%
Contains more OtherOther +163.6%
Contains more CarbsCarbs +26.8%
Contains more WaterWater +22.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +76.7%
Contains more Poly. FatPolyunsaturated fat +493.6%
Contains less Sat. FatSaturated fat -49.6%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.