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
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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% |
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% |
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. |
| 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?
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
23%
15%
Minerals Daily Need Coverage Score
16%
15%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 42.66g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 0.617g)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 25)
Which food is cheaper?
Fortune cookie is cheaper (difference - $0.2)
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.