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Olive vs. Fortune cookie — In-Depth Nutrition Comparison

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The main differences between olive and fortune cookie

  • Olive has more iron, copper, vitamin E, vitamin A, and calcium; however, fortune cookie has more folate, vitamin B1, vitamin B3, and vitamin B2.
  • Daily need coverage for sodium for olive is 31% higher.
  • Fortune cookie has 134 times less vitamin A than olive. Olive has 403IU of vitamin A, while fortune cookie has 3IU.
  • Fortune cookie is lower in sodium.

Food types used in this article are Olives, ripe, canned (small-extra large) and Cookies, fortune.

Infographic

Olive 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.
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 CalciumCalcium +633.3%
Contains more IronIron +129.2%
Contains more CopperCopper +318.3%
Contains more ZincZinc +29.4%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +412.5%
Contains more PhosphorusPhosphorus +1066.7%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +850%
Contains more SeleniumSelenium +222.2%

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.
Olive
5
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% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 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 +1900%
Contains more Vitamin EVitamin E +5400%
Contains more Vitamin KVitamin K +27.3%
Contains more CholineCholine +71.7%
Contains more Vitamin B1Vitamin B1 +5966.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +4873%
Contains more Vitamin B5Vitamin B5 +1880%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +295.6%
Contains more WaterWater +899.9%
Contains more OtherOther +102.7%
Contains more ProteinProtein +400%
Contains more CarbsCarbs +1241.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 +486.5%
Contains more Poly. FatPolyunsaturated fat +95.5%
Contains less Sat. FatSaturated fat -52.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Fortune cookie DV% diff.
Sodium 735mg 31mg 31%
Carbs 6.26g 84g 26%
Iron 3.3mg 1.44mg 23%
Copper 0.251mg 0.06mg 21%
Folate 0µg 66µg 17%
Monounsaturated fat 7.888g 1.345g 16%
Vitamin B1 0.003mg 0.182mg 15%
Calories 115kcal 378kcal 13%
Fats 10.68g 2.7g 12%
Vitamin E 1.65mg 0.03mg 11%
Vitamin B3 0.037mg 1.84mg 11%
Vitamin B2 0mg 0.13mg 10%
Calcium 88mg 12mg 8%
Protein 0.84g 4.2g 7%
Manganese 0.02mg 0.19mg 7%
Fiber 3.2g 1.6g 6%
Vitamin B5 0.015mg 0.297mg 6%
Phosphorus 3mg 35mg 5%
Selenium 0.9µg 2.9µg 4%
Saturated fat 1.415g 0.669g 3%
Polyunsaturated fat 0.911g 0.466g 3%
Vitamin A 20µg 1µg 2%
Cholesterol 0mg 2mg 1%
Potassium 8mg 41mg 1%
Magnesium 4mg 7mg 1%
Vitamin C 0.9mg 0mg 1%
Choline 10.3mg 6mg 1%
Net carbs 3.06g 82.4g N/A
Sugar 0g 45.42g N/A
Zinc 0.22mg 0.17mg 0%
Vitamin B6 0.009mg 0.013mg 0%
Vitamin B12 0µg 0.01µg 0%
Vitamin K 1.4µg 1.1µg 0%
Tryptophan 0.061mg 0%
Threonine 0.026mg 0.123mg 0%
Isoleucine 0.031mg 0.165mg 0%
Leucine 0.05mg 0.295mg 0%
Lysine 0.032mg 0.157mg 0%
Methionine 0.012mg 0.076mg 0%
Phenylalanine 0.029mg 0.203mg 0%
Valine 0.038mg 0.192mg 0%
Histidine 0.023mg 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
Olive 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
4%
Olive
15%
Fortune cookie
Minerals Daily Need Coverage Score
35%
Olive
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 45.42g)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 704mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 0.746g)
Which food is lower in glycemic index?
Fortune cookie
Fortune cookie is lower in glycemic index (difference - 77)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $3.5)
Which food is richer in minerals?
?
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.
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.