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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.

Infographic

Pumpkin vs Fortune cookie 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 +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.
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.297mg
~equal in Vitamin K ~1.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 -92.2%
Contains more Mono. FatMonounsaturated fat +10246.2%
Contains more Poly. FatPolyunsaturated fat +9220%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Fortune cookie 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Fortune cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Pumpkin
15%
Fortune cookie
Minerals Daily Need Coverage Score
16%
Pumpkin
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 42.66g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 0.617g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 25)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $0.2)
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.

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.