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Saltine cracker (includes oyster, soda, soup) vs. Fortune cookie — In-Depth Nutrition Comparison

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How are saltine cracker (includes oyster, soda, soup) and fortune cookie different?

  • Saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin B3, vitamin B2, manganese, vitamin K, folate, selenium, and phosphorus than fortune cookie.
  • Daily need coverage for iron for saltine cracker (includes oyster, soda, soup) is 52% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 30 times more sodium than fortune cookie. While saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, fortune cookie contains only 31mg.

Crackers, saltines (includes oyster, soda, soup) and Cookies, fortune are the varieties used in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
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 +228.6%
Contains more CalciumCalcium +58.3%
Contains more PotassiumPotassium +270.7%
Contains more IronIron +286.8%
Contains more CopperCopper +131.7%
Contains more ZincZinc +305.9%
Contains more PhosphorusPhosphorus +191.4%
Contains more ManganeseManganese +261.1%
Contains more SeleniumSelenium +255.2%
Contains less SodiumSodium -96.7%

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.
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% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
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 EVitamin E +3733.3%
Contains more Vitamin B1Vitamin B1 +285.7%
Contains more Vitamin B2Vitamin B2 +274.6%
Contains more Vitamin B3Vitamin B3 +250.1%
Contains more Vitamin B5Vitamin B5 +80.5%
Contains more Vitamin B6Vitamin B6 +561.5%
Contains more Vitamin B12Vitamin B12 +800%
Contains more Vitamin KVitamin K +2209.1%
Contains more FolateFolate +103%
Contains more CholineCholine +178.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 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 +125.2%
Contains more FatsFats +220%
Contains more OtherOther +154.5%
Contains more CarbsCarbs +13.4%
Contains more WaterWater +58.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 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 +47.7%
Contains more Poly. FatPolyunsaturated fat +937.6%
Contains less Sat. FatSaturated fat -59.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saltine cracker (includes oyster, soda, soup) Fortune cookie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Fortune cookie DV% diff.
Iron 5.57mg 1.44mg 52%
Vitamin B1 0.702mg 0.182mg 43%
Sodium 941mg 31mg 40%
Polyunsaturated fat 4.835g 0.466g 29%
Vitamin B3 6.442mg 1.84mg 29%
Starch 67.83g 28%
Vitamin B2 0.487mg 0.13mg 27%
Manganese 0.686mg 0.19mg 22%
Vitamin K 25.4µg 1.1µg 20%
Folate 134µg 66µg 17%
Selenium 10.3µg 2.9µg 13%
Protein 9.46g 4.2g 11%
Phosphorus 102mg 35mg 10%
Copper 0.139mg 0.06mg 9%
Fats 8.64g 2.7g 9%
Vitamin E 1.15mg 0.03mg 7%
Vitamin B6 0.086mg 0.013mg 6%
Vitamin B5 0.536mg 0.297mg 5%
Zinc 0.69mg 0.17mg 5%
Fiber 2.8g 1.6g 5%
Saturated fat 1.653g 0.669g 4%
Magnesium 23mg 7mg 4%
Potassium 152mg 41mg 3%
Carbs 74.05g 84g 3%
Vitamin B12 0.09µg 0.01µg 3%
Choline 16.7mg 6mg 2%
Monounsaturated fat 1.986g 1.345g 2%
Calories 418kcal 378kcal 2%
Calcium 19mg 12mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 71.25g 82.4g N/A
Sugar 1.29g 45.42g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.061mg 0%
Threonine 0.268mg 0.123mg 0%
Isoleucine 0.333mg 0.165mg 0%
Leucine 0.652mg 0.295mg 0%
Lysine 0.172mg 0.157mg 0%
Methionine 0.147mg 0.076mg 0%
Phenylalanine 0.45mg 0.203mg 0%
Valine 0.399mg 0.192mg 0%
Histidine 0.197mg 0.088mg 0%
Fructose 0.19g 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) Fortune cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Saltine cracker (includes oyster, soda, soup)
15%
Fortune cookie
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 44.13g)
Which food is lower in glycemic index?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 910mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 0.984g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2.4)

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.