Pomegranate vs. Fortune cookie — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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 |
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% |
