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.
Infographic
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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
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Magnesium
+71.4%
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Potassium
+475.6%
Contains
less
Sodium
-90.3%
Contains
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Zinc
+105.9%
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Copper
+163.3%
Contains
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Calcium
+20%
Contains
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Iron
+380%
Contains
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Manganese
+59.7%
Contains
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Selenium
+480%
Equal in Phosphorus - 35
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Magnesium
+71.4%
Contains
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Potassium
+475.6%
Contains
less
Sodium
-90.3%
Contains
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Zinc
+105.9%
Contains
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Copper
+163.3%
Contains
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Calcium
+20%
Contains
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Iron
+380%
Contains
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Manganese
+59.7%
Contains
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Selenium
+480%
Equal in Phosphorus - 35
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
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Vitamin E
+1900%
Contains
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Vitamin C
+∞%
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Vitamin B5
+26.9%
Contains
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Vitamin B6
+476.9%
Contains
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Vitamin K
+1390.9%
Contains
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Vitamin A
+∞%
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Vitamin B1
+171.6%
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Vitamin B2
+145.3%
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Vitamin B3
+528%
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Folate
+73.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+1900%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+26.9%
Contains
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Vitamin B6
+476.9%
Contains
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Vitamin K
+1390.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+171.6%
Contains
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Vitamin B2
+145.3%
Contains
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Vitamin B3
+528%
Contains
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Folate
+73.7%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+874.1%
Contains
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Protein
+151.5%
Contains
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Fats
+130.8%
Contains
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Carbs
+349.2%
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Other
+107.5%
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
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Water
+874.1%
Contains
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Protein
+151.5%
Contains
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Fats
+130.8%
Contains
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Carbs
+349.2%
Contains
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Other
+107.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-82.1%
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Monounsaturated Fat
+1346.2%
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Polyunsaturated fat
+489.9%
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Saturated Fat:
0.669 g
Monounsaturated Fat:
1.345 g
Polyunsaturated fat:
0.466 g
Contains
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Saturated Fat
-82.1%
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Monounsaturated Fat
+1346.2%
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Polyunsaturated 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 Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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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 | |
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Opinion |
| Net carbs | 14.7g | 82.4g |
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| Protein | 1.67g | 4.2g |
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| Fats | 1.17g | 2.7g |
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| Carbs | 18.7g | 84g |
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| Calories | 83kcal | 378kcal |
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| Sugar | 13.67g | 45.42g |
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| Fiber | 4g | 1.6g |
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| Calcium | 10mg | 12mg |
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| Iron | 0.3mg | 1.44mg |
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| Magnesium | 12mg | 7mg |
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| Phosphorus | 36mg | 35mg |
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| Potassium | 236mg | 41mg |
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| Sodium | 3mg | 31mg |
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| Zinc | 0.35mg | 0.17mg |
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| Copper | 0.158mg | 0.06mg |
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| Manganese | 0.119mg | 0.19mg |
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| Selenium | 0.5µg | 2.9µg |
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| Vitamin A | 0IU | 3IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.6mg | 0.03mg |
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| Vitamin C | 10.2mg | 0mg |
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| Vitamin B1 | 0.067mg | 0.182mg |
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| Vitamin B2 | 0.053mg | 0.13mg |
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| Vitamin B3 | 0.293mg | 1.84mg |
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| Vitamin B5 | 0.377mg | 0.297mg |
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| Vitamin B6 | 0.075mg | 0.013mg |
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| Folate | 38µg | 66µg |
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| Vitamin B12 | 0µg | 0.01µg |
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| Vitamin K | 16.4µg | 1.1µg |
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| Tryptophan | 0.061mg |
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| Threonine | 0.123mg |
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| Isoleucine | 0.165mg |
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| Leucine | 0.295mg |
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| Lysine | 0.157mg |
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| Methionine | 0.076mg |
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| Phenylalanine | 0.203mg |
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| Valine | 0.192mg |
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| Histidine | 0.088mg |
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| Cholesterol | 0mg | 2mg |
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| Saturated Fat | 0.12g | 0.669g |
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| Omega-3 - DHA | 0g | 0.001g |
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| Monounsaturated Fat | 0.093g | 1.345g |
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| Polyunsaturated fat | 0.079g | 0.466g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
16%
15%
Minerals Daily Need Coverage Score
14%
15%
Comparison summary
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 Cholesterol?
Pomegranate is lower in Cholesterol (difference - 2mg)
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?
?
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.