Pumpkin vs. Fortune cookie — In-Depth Nutrition Comparison
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Summary of differences between pumpkin and fortune cookie
- Pumpkin has more vitamin A, vitamin C, potassium, copper, and vitamin E, while fortune cookie has more folate, vitamin B1, iron, and vitamin B3.
- Pumpkin covers your daily need for vitamin A, 170% more than fortune cookie.
- Pumpkin has a lower glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of fortune cookie is 77.
These are the specific foods used in this comparison Pumpkin, raw and Cookies, fortune.
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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 CalciumCalcium | +75% |
| Contains more PotassiumPotassium | +729.3% |
| Contains more CopperCopper | +111.7% |
| Contains more ZincZinc | +88.2% |
| Contains more PhosphorusPhosphorus | +25.7% |
| Contains less SodiumSodium | -96.8% |
| Contains more IronIron | +80% |
| Contains more ManganeseManganese | +52% |
| Contains more SeleniumSelenium | +866.7% |
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 AVitamin A | +42500% |
| Contains more Vitamin EVitamin E | +3433.3% |
| Contains more Vitamin B6Vitamin B6 | +369.2% |
| Contains more CholineCholine | +36.7% |
| Contains more Vitamin B1Vitamin B1 | +264% |
| Contains more Vitamin B2Vitamin B2 | +18.2% |
| Contains more Vitamin B3Vitamin B3 | +206.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +312.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 426µg | 1µg | 47% |
| Carbs | 6.5g | 84g | 26% |
| Calories | 26kcal | 378kcal | 18% |
| Folate | 16µg | 66µg | 13% |
| Vitamin B1 | 0.05mg | 0.182mg | 11% |
| Vitamin C | 9mg | 0mg | 10% |
| Potassium | 340mg | 41mg | 9% |
| Vitamin B3 | 0.6mg | 1.84mg | 8% |
| Iron | 0.8mg | 1.44mg | 8% |
| Vitamin E | 1.06mg | 0.03mg | 7% |
| Copper | 0.127mg | 0.06mg | 7% |
| Protein | 1g | 4.2g | 6% |
| Selenium | 0.3µg | 2.9µg | 5% |
| Vitamin B6 | 0.061mg | 0.013mg | 4% |
| Fats | 0.1g | 2.7g | 4% |
| Fiber | 0.5g | 1.6g | 4% |
| Saturated fat | 0.052g | 0.669g | 3% |
| Manganese | 0.125mg | 0.19mg | 3% |
| Polyunsaturated fat | 0.005g | 0.466g | 3% |
| Monounsaturated fat | 0.013g | 1.345g | 3% |
| Vitamin B2 | 0.11mg | 0.13mg | 2% |
| Phosphorus | 44mg | 35mg | 1% |
| Sodium | 1mg | 31mg | 1% |
| Zinc | 0.32mg | 0.17mg | 1% |
| Calcium | 21mg | 12mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Magnesium | 12mg | 7mg | 1% |
| Net carbs | 6g | 82.4g | N/A |
| Sugar | 2.76g | 45.42g | N/A |
| Vitamin B5 | 0.298mg | 0.297mg | 0% |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Vitamin K | 1.1µg | 1.1µg | 0% |
| Choline | 8.2mg | 6mg | 0% |
| Tryptophan | 0.012mg | 0.061mg | 0% |
| Threonine | 0.029mg | 0.123mg | 0% |
| Isoleucine | 0.031mg | 0.165mg | 0% |
| Leucine | 0.046mg | 0.295mg | 0% |
| Lysine | 0.054mg | 0.157mg | 0% |
| Methionine | 0.011mg | 0.076mg | 0% |
| Phenylalanine | 0.032mg | 0.203mg | 0% |
| Valine | 0.035mg | 0.192mg | 0% |
| Histidine | 0.016mg | 0.088mg | 0% |
| Omega-3 - DHA | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more WaterWater | +1045% |
| Contains more ProteinProtein | +320% |
| Contains more FatsFats | +2600% |
| Contains more CarbsCarbs | +1192.3% |
| Contains more OtherOther | +37.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.005 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 | -92.2% |
| Contains more Mono. FatMonounsaturated fat | +10246.2% |
| Contains more Poly. FatPolyunsaturated fat | +9220% |