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.
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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% |
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% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
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 |
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
11%
15%
Minerals Daily Need Coverage Score
38%
15%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 44.55g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.438g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Fortune cookie is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)