Pecan vs. Fortune cookie — In-Depth Nutrition Comparison
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Summary of differences between pecan and fortune cookie
- The amount of manganese, copper, vitamin B1, zinc, phosphorus, fiber, magnesium, vitamin B6, and iron in pecan is higher than in fortune cookie.
- Pecan covers your daily need for manganese, 187% more than fortune cookie.
- Pecan contains 27 times more zinc than fortune cookie. While pecan contains 4.53mg of zinc, fortune cookie contains only 0.17mg.
- The amount of saturated fat in fortune cookie is lower.
- Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of fortune cookie is 77.
These are the specific foods used in this comparison Nuts, pecans and Cookies, fortune.
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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.
| Contains more MagnesiumMagnesium | +1628.6% |
| Contains more CalciumCalcium | +483.3% |
| Contains more PotassiumPotassium | +900% |
| Contains more IronIron | +75.7% |
| Contains more CopperCopper | +1900% |
| Contains more ZincZinc | +2564.7% |
| Contains more PhosphorusPhosphorus | +691.4% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +2268.4% |
| Contains more SeleniumSelenium | +31% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +4566.7% |
| Contains more Vitamin B1Vitamin B1 | +262.6% |
| Contains more Vitamin B5Vitamin B5 | +190.6% |
| Contains more Vitamin B6Vitamin B6 | +1515.4% |
| Contains more Vitamin KVitamin K | +218.2% |
| Contains more CholineCholine | +575% |
| Contains more Vitamin B3Vitamin B3 | +57.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.17 g
Fats:
71.97 g
Carbs:
13.86 g
Water:
3.52 g
Other:
1.48 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more ProteinProtein | +118.3% |
| Contains more FatsFats | +2565.6% |
| Contains more OtherOther | +34.5% |
| Contains more CarbsCarbs | +506.1% |
| Contains more WaterWater | +127.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.18 g
Monounsaturated fat:
Mono. Fat
40.801 g
Polyunsaturated fat:
Poly. Fat
21.614 g
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 | +2933.5% |
| Contains more Poly. FatPolyunsaturated fat | +4538.2% |
| Contains less Sat. FatSaturated fat | -89.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.5mg | 0.19mg | 187% |
| Polyunsaturated fat | 21.614g | 0.466g | 141% |
| Copper | 1.2mg | 0.06mg | 127% |
| Fats | 71.97g | 2.7g | 107% |
| Monounsaturated fat | 40.801g | 1.345g | 99% |
| Vitamin B1 | 0.66mg | 0.182mg | 40% |
| Zinc | 4.53mg | 0.17mg | 40% |
| Phosphorus | 277mg | 35mg | 35% |
| Fiber | 9.6g | 1.6g | 32% |
| Magnesium | 121mg | 7mg | 27% |
| Saturated fat | 6.18g | 0.669g | 25% |
| Carbs | 13.86g | 84g | 23% |
| Calories | 691kcal | 378kcal | 16% |
| Vitamin B6 | 0.21mg | 0.013mg | 15% |
| Iron | 2.53mg | 1.44mg | 14% |
| Folate | 22µg | 66µg | 11% |
| Potassium | 410mg | 41mg | 11% |
| Vitamin B5 | 0.863mg | 0.297mg | 11% |
| Protein | 9.17g | 4.2g | 10% |
| Vitamin E | 1.4mg | 0.03mg | 9% |
| Calcium | 70mg | 12mg | 6% |
| Choline | 40.5mg | 6mg | 6% |
| Vitamin B3 | 1.167mg | 1.84mg | 4% |
| Selenium | 3.8µg | 2.9µg | 2% |
| Vitamin K | 3.5µg | 1.1µg | 2% |
| Vitamin C | 1.1mg | 0mg | 1% |
| Sodium | 0mg | 31mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 4.26g | 82.4g | N/A |
| Sugar | 3.97g | 45.42g | N/A |
| Starch | 0.46g | 0% | |
| Vitamin A | 3µg | 1µg | 0% |
| Vitamin B2 | 0.13mg | 0.13mg | 0% |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Tryptophan | 0.093mg | 0.061mg | 0% |
| Threonine | 0.306mg | 0.123mg | 0% |
| Isoleucine | 0.336mg | 0.165mg | 0% |
| Leucine | 0.598mg | 0.295mg | 0% |
| Lysine | 0.287mg | 0.157mg | 0% |
| Methionine | 0.183mg | 0.076mg | 0% |
| Phenylalanine | 0.426mg | 0.203mg | 0% |
| Valine | 0.411mg | 0.192mg | 0% |
| Histidine | 0.262mg | 0.088mg | 0% |
| Fructose | 0.04g | 0% | |
| Omega-3 - DHA | 0g | 0.001g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
15%
Minerals Daily Need Coverage Score
149%
15%
Comparison summary
Which food is lower in Cholesterol?
Pecan is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pecan is lower in Sugar (difference - 41.45g)
Which food contains less Sodium?
Pecan contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Pecan is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan is relatively richer in vitamins
Which food is lower in Saturated fat?
Fortune cookie is lower in Saturated fat (difference - 5.511g)
Which food is cheaper?
Fortune cookie is cheaper (difference - $3)