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% |
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 |
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% |
