Semolina vs. Fortune cookie — In-Depth Nutrition Comparison
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What are the differences between semolina and fortune cookie?
- Semolina is higher in manganese, vitamin B6, selenium, copper, vitamin B3, phosphorus, zinc, and vitamin B5, yet fortune cookie is higher in folate and iron.
- Semolina's daily need coverage for manganese is 37% more.
- Semolina has 35 times more vitamin B6 than fortune cookie. While semolina has 0.452mg of vitamin B6, fortune cookie has only 0.013mg.
- The glycemic index of semolina is lower.
We used Rice, white, long-grain, parboiled, unenriched, dry and Cookies, fortune types 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 | +285.7% |
| Contains more CalciumCalcium | +491.7% |
| Contains more PotassiumPotassium | +324.4% |
| Contains more CopperCopper | +373.3% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +337.1% |
| Contains less SodiumSodium | -93.5% |
| Contains more ManganeseManganese | +444.7% |
| Contains more SeleniumSelenium | +586.2% |
| Contains more IronIron | +94.6% |
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 B1Vitamin B1 | +23.1% |
| Contains more Vitamin B3Vitamin B3 | +174.3% |
| Contains more Vitamin B5Vitamin B5 | +126.3% |
| Contains more Vitamin B6Vitamin B6 | +3376.9% |
| Contains more Vitamin B2Vitamin B2 | +160% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1000% |
| Contains more FolateFolate | +725% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more ProteinProtein | +78.8% |
| Contains more WaterWater | +23.3% |
| Contains more FatsFats | +162.1% |
| Contains more OtherOther | +54.9% |
~equal in
Carbs
~84g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 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 | -56.1% |
| Contains more Mono. FatMonounsaturated fat | +421.3% |
| Contains more Poly. FatPolyunsaturated fat | +44.7% |
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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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.035mg | 0.19mg | 37% |
| Vitamin B6 | 0.452mg | 0.013mg | 34% |
| Selenium | 19.9µg | 2.9µg | 31% |
| Starch | 68.29g | 28% | |
| Copper | 0.284mg | 0.06mg | 25% |
| Vitamin B3 | 5.048mg | 1.84mg | 20% |
| Phosphorus | 153mg | 35mg | 17% |
| Folate | 8µg | 66µg | 15% |
| Iron | 0.74mg | 1.44mg | 9% |
| Vitamin B5 | 0.672mg | 0.297mg | 8% |
| Zinc | 1.02mg | 0.17mg | 8% |
| Protein | 7.51g | 4.2g | 7% |
| Calcium | 71mg | 12mg | 6% |
| Vitamin B2 | 0.05mg | 0.13mg | 6% |
| Magnesium | 27mg | 7mg | 5% |
| Potassium | 174mg | 41mg | 4% |
| Vitamin B1 | 0.224mg | 0.182mg | 4% |
| Monounsaturated fat | 0.258g | 1.345g | 3% |
| Fats | 1.03g | 2.7g | 3% |
| Saturated fat | 0.294g | 0.669g | 2% |
| Fiber | 1.8g | 1.6g | 1% |
| Vitamin K | 0.1µg | 1.1µg | 1% |
| Sodium | 2mg | 31mg | 1% |
| Choline | 6mg | 1% | |
| Cholesterol | 0mg | 2mg | 1% |
| Carbs | 80.89g | 84g | 1% |
| Polyunsaturated fat | 0.322g | 0.466g | 1% |
| Calories | 374kcal | 378kcal | 0% |
| Net carbs | 79.09g | 82.4g | N/A |
| Sugar | 0.33g | 45.42g | N/A |
| Vitamin E | 0.03mg | 0.03mg | 0% |
| Vitamin A | 1µg | 0% | |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Tryptophan | 0.103mg | 0.061mg | 0% |
| Threonine | 0.271mg | 0.123mg | 0% |
| Isoleucine | 0.339mg | 0.165mg | 0% |
| Leucine | 0.656mg | 0.295mg | 0% |
| Lysine | 0.215mg | 0.157mg | 0% |
| Methionine | 0.183mg | 0.076mg | 0% |
| Phenylalanine | 0.398mg | 0.203mg | 0% |
| Valine | 0.47mg | 0.192mg | 0% |
| Histidine | 0.185mg | 0.088mg | 0% |
| Fructose | 0.02g | 0% | |
| Omega-3 - DHA | 0g | 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
24%
15%
Minerals Daily Need Coverage Score
52%
15%
Comparison summary
Which food is lower in Cholesterol?
Semolina is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 45.09g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 0.375g)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is cheaper?
Fortune cookie is cheaper (difference - $1.4)
Which food is richer in vitamins?
?
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.