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Pilaf vs. Fortune cookie — In-Depth Nutrition Comparison

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Summary of differences between pilaf and fortune cookie

  • The amount of selenium, folate, vitamin B1, manganese, vitamin B6, vitamin B3, phosphorus, iron, and copper in pilaf is higher than in fortune cookie.
  • Pilaf covers your daily need for sodium, 55% more than fortune cookie.
  • Pilaf contains 31 times more vitamin B6 than fortune cookie. While pilaf contains 0.4mg of vitamin B6, fortune cookie contains only 0.013mg.
  • The amount of sodium in fortune cookie is lower.
  • Pilaf has a lower glycemic index. The glycemic index of pilaf is 60, while the glycemic index of fortune cookie is 77.

These are the specific foods used in this comparison Rice and vermicelli mix, rice pilaf flavor, unprepared and Cookies, fortune.

Infographic

Pilaf 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.
Pilaf
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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 +357.1%
Contains more CalciumCalcium +591.7%
Contains more PotassiumPotassium +358.5%
Contains more IronIron +69.4%
Contains more CopperCopper +176.7%
Contains more ZincZinc +494.1%
Contains more PhosphorusPhosphorus +340%
Contains more ManganeseManganese +364.2%
Contains more SeleniumSelenium +1017.2%
Contains less SodiumSodium -97.6%

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.
Pilaf
10
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +231.3%
Contains more Vitamin B3Vitamin B3 +233%
Contains more Vitamin B5Vitamin B5 +140.7%
Contains more Vitamin B6Vitamin B6 +2976.9%
Contains more Vitamin B12Vitamin B12 +100%
Contains more FolateFolate +221.2%
Contains more CholineCholine +191.7%
Contains more Vitamin B2Vitamin B2 +49.4%
Contains more Vitamin KVitamin K +120%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 +148.1%
Contains more OtherOther +250.9%
Contains more FatsFats +97.1%
Contains more CarbsCarbs +10.1%
~equal in Water ~8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 -54.1%
Contains more Mono. FatMonounsaturated fat +260.6%
Contains more Poly. FatPolyunsaturated fat +23.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Fortune cookie DV% diff.
Sodium 1303mg 31mg 55%
Selenium 32.4µg 2.9µg 54%
Folate 212µg 66µg 37%
Vitamin B1 0.603mg 0.182mg 35%
Manganese 0.882mg 0.19mg 30%
Vitamin B6 0.4mg 0.013mg 30%
Starch 71.23g 29%
Vitamin B3 6.127mg 1.84mg 27%
Phosphorus 154mg 35mg 17%
Iron 2.44mg 1.44mg 13%
Protein 10.42g 4.2g 12%
Copper 0.166mg 0.06mg 12%
Zinc 1.01mg 0.17mg 8%
Vitamin B5 0.715mg 0.297mg 8%
Calcium 83mg 12mg 7%
Magnesium 32mg 7mg 6%
Vitamin C 4.1mg 0mg 5%
Potassium 188mg 41mg 4%
Carbs 76.31g 84g 3%
Vitamin B2 0.087mg 0.13mg 3%
Fiber 1.2g 1.6g 2%
Saturated fat 0.307g 0.669g 2%
Choline 17.5mg 6mg 2%
Fats 1.37g 2.7g 2%
Monounsaturated fat 0.373g 1.345g 2%
Vitamin K 0.5µg 1.1µg 1%
Polyunsaturated fat 0.377g 0.466g 1%
Calories 359kcal 378kcal 1%
Net carbs 75.11g 82.4g N/A
Cholesterol 1mg 2mg 0%
Sugar 1.53g 45.42g N/A
Vitamin E 0.04mg 0.03mg 0%
Vitamin A 4µg 1µg 0%
Vitamin B12 0.02µg 0.01µg 0%
Tryptophan 0.086mg 0.061mg 0%
Threonine 0.221mg 0.123mg 0%
Isoleucine 0.279mg 0.165mg 0%
Leucine 0.523mg 0.295mg 0%
Lysine 0.189mg 0.157mg 0%
Methionine 0.145mg 0.076mg 0%
Phenylalanine 0.32mg 0.203mg 0%
Valine 0.374mg 0.192mg 0%
Histidine 0.15mg 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
Pilaf 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
47%
Pilaf
15%
Fortune cookie
Minerals Daily Need Coverage Score
77%
Pilaf
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 43.89g)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 0.362g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 1272mg)
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.