Quinoa vs. Fortune cookie — In-Depth Nutrition Comparison
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How are quinoa and fortune cookie different?
- Quinoa is richer in manganese, phosphorus, copper, magnesium, vitamin B6, and zinc, while fortune cookie is higher in vitamin B3, vitamin B1, and folate.
- Quinoa covers your daily need for manganese, 19% more than fortune cookie.
- Quinoa contains 9 times more vitamin B6 than fortune cookie. Quinoa contains 0.123mg of vitamin B6, while fortune cookie contains 0.013mg.
- Fortune cookie has a higher glycemic index (77) than quinoa (53).
Quinoa, cooked and Cookies, fortune types were used 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 more MagnesiumMagnesium | +814.3% |
| Contains more CalciumCalcium | +41.7% |
| Contains more PotassiumPotassium | +319.5% |
| Contains more CopperCopper | +220% |
| Contains more ZincZinc | +541.2% |
| Contains more PhosphorusPhosphorus | +334.3% |
| Contains less SodiumSodium | -77.4% |
| Contains more ManganeseManganese | +232.1% |
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 EVitamin E | +2000% |
| Contains more Vitamin B6Vitamin B6 | +846.2% |
| Contains more CholineCholine | +283.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +70.1% |
| Contains more Vitamin B2Vitamin B2 | +18.2% |
| Contains more Vitamin B3Vitamin B3 | +346.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +57.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Carbs | 21.3g | 84g | 21% |
| Manganese | 0.631mg | 0.19mg | 19% |
| Phosphorus | 152mg | 35mg | 17% |
| Copper | 0.192mg | 0.06mg | 15% |
| Magnesium | 64mg | 7mg | 14% |
| Calories | 120kcal | 378kcal | 13% |
| Vitamin B3 | 0.412mg | 1.84mg | 9% |
| Vitamin B6 | 0.123mg | 0.013mg | 8% |
| Zinc | 1.09mg | 0.17mg | 8% |
| Starch | 17.63g | 7% | |
| Folate | 42µg | 66µg | 6% |
| Vitamin B5 | 0.297mg | 6% | |
| Vitamin B1 | 0.107mg | 0.182mg | 6% |
| Fiber | 2.8g | 1.6g | 5% |
| Polyunsaturated fat | 1.078g | 0.466g | 4% |
| Vitamin E | 0.63mg | 0.03mg | 4% |
| Potassium | 172mg | 41mg | 4% |
| Choline | 23mg | 6mg | 3% |
| Monounsaturated fat | 0.528g | 1.345g | 2% |
| Saturated fat | 0.231g | 0.669g | 2% |
| Vitamin B2 | 0.11mg | 0.13mg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin K | 0µg | 1.1µg | 1% |
| Fats | 1.92g | 2.7g | 1% |
| Calcium | 17mg | 12mg | 1% |
| Sodium | 7mg | 31mg | 1% |
| Iron | 1.49mg | 1.44mg | 1% |
| Protein | 4.4g | 4.2g | 0% |
| Net carbs | 18.5g | 82.4g | N/A |
| Sugar | 0.87g | 45.42g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Selenium | 2.8µg | 2.9µg | 0% |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Tryptophan | 0.052mg | 0.061mg | 0% |
| Threonine | 0.131mg | 0.123mg | 0% |
| Isoleucine | 0.157mg | 0.165mg | 0% |
| Leucine | 0.261mg | 0.295mg | 0% |
| Lysine | 0.239mg | 0.157mg | 0% |
| Methionine | 0.096mg | 0.076mg | 0% |
| Phenylalanine | 0.185mg | 0.203mg | 0% |
| Valine | 0.185mg | 0.192mg | 0% |
| Histidine | 0.127mg | 0.088mg | 0% |
| Omega-3 - DHA | 0.015g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more WaterWater | +795.1% |
| Contains more FatsFats | +40.6% |
| Contains more CarbsCarbs | +294.4% |
| Contains more OtherOther | +42.9% |
~equal in
Protein
~4.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 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 | -65.5% |
| Contains more Poly. FatPolyunsaturated fat | +131.3% |
| Contains more Mono. FatMonounsaturated fat | +154.7% |
