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Pastry vs. Fortune cookie — In-Depth Nutrition Comparison

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How are pastry and fortune cookie different?

  • Pastry is higher than fortune cookie in selenium, vitamin B1, vitamin B3, iron, manganese, vitamin K, vitamin B2, and copper.
  • Pastry covers your daily need for saturated fat, 45% more than fortune cookie.
  • Pastry contains 15 times more vitamin K than fortune cookie. Pastry contains 16.1µg of vitamin K, while fortune cookie contains 1.1µg.
  • Fortune cookie is lower in saturated fat.
  • Fortune cookie has a higher glycemic index (77) than pastry (59).

Puff pastry, frozen, ready-to-bake and Cookies, fortune types were used in this article.

Infographic

Pastry 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.
Pastry
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
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 +128.6%
Contains more PotassiumPotassium +48.8%
Contains more IronIron +77.8%
Contains more CopperCopper +90%
Contains more ZincZinc +211.8%
Contains more PhosphorusPhosphorus +71.4%
Contains more ManganeseManganese +156.8%
Contains more SeleniumSelenium +734.5%
Contains more CalciumCalcium +20%
Contains less SodiumSodium -87.6%

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.
Pastry
7
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
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 0% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B1Vitamin B1 +118.7%
Contains more Vitamin B2Vitamin B2 +117.7%
Contains more Vitamin B3Vitamin B3 +126.5%
Contains more Vitamin B6Vitamin B6 +61.5%
Contains more Vitamin KVitamin K +1363.6%
Contains more FolateFolate +18.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
3
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 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 +73.8%
Contains more FatsFats +1311.1%
Contains more CarbsCarbs +86.3%
~equal in Water ~8g
~equal in Other ~1.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 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 +1505.7%
Contains more Poly. FatPolyunsaturated fat +950.2%
Contains less Sat. FatSaturated fat -93.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastry Fortune cookie DV% diff.
Fats 38.1g 2.7g 54%
Monounsaturated fat 21.597g 1.345g 51%
Saturated fat 9.643g 0.669g 41%
Selenium 24.2µg 2.9µg 39%
Polyunsaturated fat 4.894g 0.466g 30%
Vitamin B1 0.398mg 0.182mg 18%
Vitamin B3 4.168mg 1.84mg 15%
Iron 2.56mg 1.44mg 14%
Carbs 45.1g 84g 13%
Vitamin K 16.1µg 1.1µg 13%
Manganese 0.488mg 0.19mg 13%
Vitamin B2 0.283mg 0.13mg 12%
Sodium 249mg 31mg 9%
Calories 551kcal 378kcal 9%
Vitamin B5 0mg 0.297mg 6%
Copper 0.114mg 0.06mg 6%
Protein 7.3g 4.2g 6%
Phosphorus 60mg 35mg 4%
Vitamin E 0.54mg 0.03mg 3%
Zinc 0.53mg 0.17mg 3%
Folate 78µg 66µg 3%
Magnesium 16mg 7mg 2%
Vitamin B6 0.021mg 0.013mg 1%
Potassium 61mg 41mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 43.6g 82.4g N/A
Calcium 10mg 12mg 0%
Sugar 0.74g 45.42g N/A
Fiber 1.5g 1.6g 0%
Vitamin A 0µg 1µg 0%
Vitamin B12 0µg 0.01µg 0%
Choline 6.4mg 6mg 0%
Tryptophan 0.085mg 0.061mg 0%
Threonine 0.196mg 0.123mg 0%
Isoleucine 0.272mg 0.165mg 0%
Leucine 0.508mg 0.295mg 0%
Lysine 0.142mg 0.157mg 0%
Methionine 0.129mg 0.076mg 0%
Phenylalanine 0.362mg 0.203mg 0%
Valine 0.308mg 0.192mg 0%
Histidine 0.156mg 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
Pastry 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
28%
Pastry
15%
Fortune cookie
Minerals Daily Need Coverage Score
42%
Pastry
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Pastry
Pastry is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pastry
Pastry is lower in Sugar (difference - 44.68g)
Which food is lower in glycemic index?
Pastry
Pastry is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Pastry
Pastry is relatively richer in minerals
Which food is richer in vitamins?
Pastry
Pastry is relatively richer in vitamins
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 218mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 8.974g)
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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.