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Pea soup vs. Fortune cookie — In-Depth Nutrition Comparison

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Significant differences between pea soup and fortune cookie

  • Pea soup has more copper; however, fortune cookie is richer in folate, vitamin B1, iron, vitamin B3, and vitamin B2.
  • Fortune cookie covers your daily folate needs 16% more than pea soup.
  • Fortune cookie has 11 times less sodium than pea soup. Pea soup has 336mg of sodium, while fortune cookie has 31mg.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of pea soup is 66.

Specific food types used in this comparison are Soup, pea, green, canned, prepared with equal volume water and Cookies, fortune.

Infographic

Pea soup 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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
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 +114.3%
Contains more PotassiumPotassium +73.2%
Contains more CopperCopper +143.3%
Contains more ZincZinc +276.5%
Contains more PhosphorusPhosphorus +34.3%
Contains more ManganeseManganese +28.9%
Contains more SeleniumSelenium +24.1%
Contains more IronIron +97.3%
Contains less SodiumSodium -90.8%
~equal in Calcium ~12mg

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
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 +200%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more CholineCholine +120%
Contains more Vitamin B1Vitamin B1 +355%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +298.3%
Contains more Vitamin B5Vitamin B5 +506.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +6500%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 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 WaterWater +956.9%
Contains more OtherOther +16.4%
Contains more ProteinProtein +31.3%
Contains more FatsFats +147.7%
Contains more CarbsCarbs +750.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 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 less Sat. FatSaturated fat -21.7%
Contains more Mono. FatMonounsaturated fat +261.6%
Contains more Poly. FatPolyunsaturated fat +228.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea soup Fortune cookie DV% diff.
Carbs 9.88g 84g 25%
Calories 61kcal 378kcal 16%
Folate 1µg 66µg 16%
Sodium 336mg 31mg 13%
Vitamin B1 0.04mg 0.182mg 12%
Copper 0.146mg 0.06mg 10%
Vitamin B3 0.462mg 1.84mg 9%
Iron 0.73mg 1.44mg 9%
Vitamin B2 0.025mg 0.13mg 8%
Vitamin B5 0.049mg 0.297mg 5%
Zinc 0.64mg 0.17mg 4%
Protein 3.2g 4.2g 2%
Manganese 0.245mg 0.19mg 2%
Phosphorus 47mg 35mg 2%
Fats 1.09g 2.7g 2%
Monounsaturated fat 0.372g 1.345g 2%
Polyunsaturated fat 0.142g 0.466g 2%
Magnesium 15mg 7mg 2%
Fiber 1.9g 1.6g 1%
Vitamin K 0.2µg 1.1µg 1%
Saturated fat 0.524g 0.669g 1%
Choline 13.2mg 6mg 1%
Selenium 3.6µg 2.9µg 1%
Potassium 71mg 41mg 1%
Cholesterol 0mg 2mg 1%
Vitamin B6 0.02mg 0.013mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 7.98g 82.4g N/A
Calcium 12mg 12mg 0%
Sugar 3.19g 45.42g N/A
Vitamin E 0.09mg 0.03mg 0%
Vitamin A 3µg 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
Pea soup 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
3%
Pea soup
15%
Fortune cookie
Minerals Daily Need Coverage Score
23%
Pea soup
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Pea soup
Pea soup is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pea soup
Pea soup is lower in Sugar (difference - 42.23g)
Which food is lower in Saturated fat?
Pea soup
Pea soup is lower in Saturated fat (difference - 0.145g)
Which food is lower in glycemic index?
Pea soup
Pea soup is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Pea soup
Pea soup is relatively richer in minerals
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 305mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.