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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.

Infographic

Pecan 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.
Pecan
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
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 +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.
Pecan
8
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
3
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 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 +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
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 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 +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.
Pecan Fortune cookie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Pecan Fortune cookie 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?

ok
ok
is better in case of low diet
Pecan 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
31%
Pecan
15%
Fortune cookie
Minerals Daily Need Coverage Score
149%
Pecan
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 41.45g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 5.511g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $3)

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.