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Salsa vs. Fortune cookie — In-Depth Nutrition Comparison

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How are salsa and fortune cookie different?

  • Salsa is higher in vitamin A, vitamin B6, iron, and potassium; however, fortune cookie is richer in folate, vitamin B1, and vitamin B2.
  • Daily need coverage for sodium for salsa is 17% higher.
  • Salsa contains 183 times more vitamin A than fortune cookie. While salsa contains 550IU of vitamin A, fortune cookie contains only 3IU.
  • Fortune cookie has less sodium.

USDA Commodity, salsa and Cookies, fortune are the varieties used in this article.

Infographic

Salsa 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.
Salsa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
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 +128.6%
Contains more PotassiumPotassium +558.5%
Contains more IronIron +55.6%
Contains more CopperCopper +60%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -92.8%
Contains more SeleniumSelenium +625%
~equal in Calcium ~12mg
~equal in Zinc ~0.17mg

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.
Salsa
3
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 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 +2700%
Contains more Vitamin B6Vitamin B6 +1046.2%
Contains more Vitamin B1Vitamin B1 +264%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +70.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +247.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 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 WaterWater +1021.3%
Contains more OtherOther +45.5%
Contains more ProteinProtein +180%
Contains more FatsFats +1250%
Contains more CarbsCarbs +1100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 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 -95.7%
Contains more Mono. FatMonounsaturated fat +8306.3%
Contains more Poly. FatPolyunsaturated fat +335.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Fortune cookie DV% diff.
Carbs 7g 84g 26%
Calories 36kcal 378kcal 17%
Sodium 430mg 31mg 17%
Folate 19µg 66µg 12%
Vitamin B1 0.05mg 0.182mg 11%
Vitamin B6 0.149mg 0.013mg 10%
Iron 2.24mg 1.44mg 10%
Manganese 0.19mg 8%
Vitamin B2 0.03mg 0.13mg 8%
Potassium 270mg 41mg 7%
Vitamin B5 0.297mg 6%
Vitamin B3 1.08mg 1.84mg 5%
Protein 1.5g 4.2g 5%
Selenium 0.4µg 2.9µg 5%
Vitamin C 4mg 0mg 4%
Copper 0.096mg 0.06mg 4%
Fats 0.2g 2.7g 4%
Vitamin A 28µg 1µg 3%
Saturated fat 0.029g 0.669g 3%
Monounsaturated fat 0.016g 1.345g 3%
Polyunsaturated fat 0.107g 0.466g 2%
Magnesium 16mg 7mg 2%
Phosphorus 30mg 35mg 1%
Vitamin K 1.1µg 1%
Choline 6mg 1%
Fiber 1.4g 1.6g 1%
Cholesterol 0mg 2mg 1%
Net carbs 5.6g 82.4g N/A
Calcium 12mg 12mg 0%
Sugar 45.42g N/A
Zinc 0.17mg 0.17mg 0%
Vitamin E 0.03mg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.061mg 0%
Threonine 0.123mg 0%
Isoleucine 0.165mg 0%
Leucine 0.295mg 0%
Lysine 0.157mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.203mg 0%
Valine 0.192mg 0%
Histidine 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
Salsa 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
9%
Salsa
15%
Fortune cookie
Minerals Daily Need Coverage Score
23%
Salsa
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 45.42g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.64g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 77)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 399mg)
Which food is richer in vitamins?
Fortune cookie
Fortune cookie is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. 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.