Pomegranate vs. Fortune cookie — In-Depth Nutrition Comparison
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What are the differences between pomegranate and fortune cookie?
- Pomegranate is higher in vitamin K, vitamin C, copper, fiber, and potassium, yet fortune cookie is higher in iron, vitamin B3, vitamin B1, folate, and vitamin B2.
- Fortune cookie's daily need coverage for iron is 14% more.
We used Pomegranates, raw and Cookies, fortune types in this article.
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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 | +71.4% |
| Contains more PotassiumPotassium | +475.6% |
| Contains more CopperCopper | +163.3% |
| Contains more ZincZinc | +105.9% |
| Contains less SodiumSodium | -90.3% |
| Contains more CalciumCalcium | +20% |
| Contains more IronIron | +380% |
| Contains more ManganeseManganese | +59.7% |
| Contains more SeleniumSelenium | +480% |
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 EVitamin E | +1900% |
| Contains more Vitamin B5Vitamin B5 | +26.9% |
| Contains more Vitamin B6Vitamin B6 | +476.9% |
| Contains more Vitamin KVitamin K | +1390.9% |
| Contains more CholineCholine | +26.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +171.6% |
| Contains more Vitamin B2Vitamin B2 | +145.3% |
| Contains more Vitamin B3Vitamin B3 | +528% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +73.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more WaterWater | +874.1% |
| Contains more ProteinProtein | +151.5% |
| Contains more FatsFats | +130.8% |
| Contains more CarbsCarbs | +349.2% |
| Contains more OtherOther | +107.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
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 | -82.1% |
| Contains more Mono. FatMonounsaturated fat | +1346.2% |
| Contains more Poly. FatPolyunsaturated fat | +489.9% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Carbs | 18.7g | 84g | 22% |
| Calories | 83kcal | 378kcal | 15% |
| Iron | 0.3mg | 1.44mg | 14% |
| Vitamin K | 16.4µg | 1.1µg | 13% |
| Vitamin C | 10.2mg | 0mg | 11% |
| Copper | 0.158mg | 0.06mg | 11% |
| Vitamin B3 | 0.293mg | 1.84mg | 10% |
| Fiber | 4g | 1.6g | 10% |
| Vitamin B1 | 0.067mg | 0.182mg | 10% |
| Folate | 38µg | 66µg | 7% |
| Potassium | 236mg | 41mg | 6% |
| Vitamin B2 | 0.053mg | 0.13mg | 6% |
| Vitamin B6 | 0.075mg | 0.013mg | 5% |
| Protein | 1.67g | 4.2g | 5% |
| Vitamin E | 0.6mg | 0.03mg | 4% |
| Selenium | 0.5µg | 2.9µg | 4% |
| Manganese | 0.119mg | 0.19mg | 3% |
| Monounsaturated fat | 0.093g | 1.345g | 3% |
| Polyunsaturated fat | 0.079g | 0.466g | 3% |
| Zinc | 0.35mg | 0.17mg | 2% |
| Vitamin B5 | 0.377mg | 0.297mg | 2% |
| Fats | 1.17g | 2.7g | 2% |
| Saturated fat | 0.12g | 0.669g | 2% |
| Sodium | 3mg | 31mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Magnesium | 12mg | 7mg | 1% |
| Net carbs | 14.7g | 82.4g | N/A |
| Calcium | 10mg | 12mg | 0% |
| Sugar | 13.67g | 45.42g | N/A |
| Phosphorus | 36mg | 35mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Choline | 7.6mg | 6mg | 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?
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
15%
15%
Minerals Daily Need Coverage Score
14%
15%
Comparison summary
Which food is lower in Cholesterol?
Pomegranate is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pomegranate is lower in Sugar (difference - 31.75g)
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Pomegranate is lower in Saturated fat (difference - 0.549g)
Which food is lower in glycemic index?
Fortune cookie is lower in glycemic index (difference - 77)
Which food is cheaper?
Fortune cookie is cheaper (difference - $1)
Which food is richer in minerals?
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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.
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.