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Roe vs. Fortune cookie — In-Depth Nutrition Comparison

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How are roe and fortune cookie different?

  • Roe is richer in vitamin B12, selenium, phosphorus, vitamin B2, vitamin C, vitamin B5, vitamin B6, and zinc, while fortune cookie is higher in iron.
  • Roe covers your daily need for vitamin B12, 480% more than fortune cookie.
  • Fortune cookie is lower in cholesterol.
  • Fortune cookie has a higher glycemic index (77) than roe (27).

Fish, roe, mixed species, cooked, dry heat and Cookies, fortune types were used in this article.

Infographic

Roe vs Fortune cookie infographic
Infographic link

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.
Roe
Roe
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 +271.4%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +590.2%
Contains more CopperCopper +113.3%
Contains more ZincZinc +652.9%
Contains more PhosphorusPhosphorus +1371.4%
Contains more SeleniumSelenium +1682.8%
Contains more IronIron +87%
Contains less SodiumSodium -73.5%
Contains more ManganeseManganese +1361.5%

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.
Roe
Roe
9
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
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 +9000%
Contains more Vitamin B1Vitamin B1 +52.2%
Contains more Vitamin B2Vitamin B2 +630%
Contains more Vitamin B3Vitamin B3 +19.1%
Contains more Vitamin B5Vitamin B5 +288.6%
Contains more Vitamin B6Vitamin B6 +1323.1%
Contains more Vitamin B12Vitamin B12 +115300%
Contains more FolateFolate +39.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 ProteinProtein +581.4%
Contains more FatsFats +204.8%
Contains more WaterWater +632.9%
Contains more OtherOther +136.4%
Contains more CarbsCarbs +4275%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 more Mono. FatMonounsaturated fat +58.3%
Contains more Poly. FatPolyunsaturated fat +630.5%
Contains less Sat. FatSaturated fat -64.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Fortune cookie DV% diff.
Vitamin B12 11.54µg 0.01µg 480%
Cholesterol 479mg 2mg 159%
Selenium 51.7µg 2.9µg 89%
Phosphorus 515mg 35mg 69%
Vitamin B2 0.949mg 0.13mg 63%
Protein 28.62g 4.2g 49%
Carbs 1.92g 84g 27%
Polyunsaturated fat 3.404g 0.466g 20%
Vitamin C 16.4mg 0mg 18%
Vitamin B5 1.154mg 0.297mg 17%
Vitamin B6 0.185mg 0.013mg 13%
Zinc 1.28mg 0.17mg 10%
Vitamin A 91µg 1µg 10%
Calories 204kcal 378kcal 9%
Fats 8.23g 2.7g 9%
Copper 0.128mg 0.06mg 8%
Manganese 0.013mg 0.19mg 8%
Iron 0.77mg 1.44mg 8%
Vitamin B1 0.277mg 0.182mg 8%
Folate 92µg 66µg 7%
Potassium 283mg 41mg 7%
Fiber 0g 1.6g 6%
Magnesium 26mg 7mg 5%
Saturated fat 1.866g 0.669g 5%
Sodium 117mg 31mg 4%
Monounsaturated fat 2.129g 1.345g 2%
Vitamin B3 2.192mg 1.84mg 2%
Calcium 28mg 12mg 2%
Choline 6mg 1%
Vitamin K 1.1µg 1%
Net carbs 1.92g 82.4g N/A
Sugar 45.42g N/A
Vitamin E 0.03mg 0%
Tryptophan 0.375mg 0.061mg 0%
Threonine 1.305mg 0.123mg 0%
Isoleucine 1.465mg 0.165mg 0%
Leucine 2.509mg 0.295mg 0%
Lysine 2.179mg 0.157mg 0%
Methionine 0.71mg 0.076mg 0%
Phenylalanine 1.401mg 0.203mg 0%
Valine 1.676mg 0.192mg 0%
Histidine 0.778mg 0.088mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0.001g N/A
Omega-3 - DPA 0.105g 0g N/A

Which food is preferable for your diet?

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

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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
157%
Roe
15%
Fortune cookie
Minerals Daily Need Coverage Score
68%
Roe
15%
Fortune cookie

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 45.42g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 477mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 86mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 1.197g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $100)

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.