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Shark raw vs. Fortune cookie — In-Depth Nutrition Comparison

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What are the main differences between shark raw and fortune cookie?

  • Shark raw is richer in vitamin B12, selenium, vitamin B6, phosphorus, choline, magnesium, and vitamin B5, yet fortune cookie is richer in folate and vitamin B1.
  • Shark raw's daily need coverage for vitamin B12 is 62% higher.
  • Shark raw has 31 times more vitamin B6 than fortune cookie. Shark raw has 0.4mg of vitamin B6, while fortune cookie has 0.013mg.
  • Fortune cookie contains less cholesterol.
  • Shark raw has a lower glycemic index than fortune cookie.

We used Fish, shark, mixed species, raw and Cookies, fortune types in this comparison.

Infographic

Shark raw 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
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 +600%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +290.2%
Contains more ZincZinc +152.9%
Contains more PhosphorusPhosphorus +500%
Contains more SeleniumSelenium +1158.6%
Contains more IronIron +71.4%
Contains more CopperCopper +81.8%
Contains less SodiumSodium -60.8%
Contains more ManganeseManganese +1166.7%

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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
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 AVitamin A +6900%
Contains more Vitamin EVitamin E +3233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +59.7%
Contains more Vitamin B5Vitamin B5 +134%
Contains more Vitamin B6Vitamin B6 +2976.9%
Contains more Vitamin B12Vitamin B12 +14800%
Contains more CholineCholine +983.3%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +109.7%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +2100%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 +399.5%
Contains more FatsFats +67%
Contains more WaterWater +819.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +18.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 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 +34.4%
Contains more Poly. FatPolyunsaturated fat +156.4%
Contains less Sat. FatSaturated fat -27.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shark raw 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 Equal

All nutrients comparison - raw data values

Nutrient Shark raw Fortune cookie DV% diff.
Vitamin B12 1.49µg 0.01µg 62%
Selenium 36.5µg 2.9µg 61%
Protein 20.98g 4.2g 34%
Vitamin B6 0.4mg 0.013mg 30%
Carbs 0g 84g 28%
Phosphorus 210mg 35mg 25%
Cholesterol 51mg 2mg 16%
Folate 3µg 66µg 16%
Vitamin B1 0.042mg 0.182mg 12%
Calories 130kcal 378kcal 12%
Choline 65mg 6mg 11%
Magnesium 49mg 7mg 10%
Manganese 0.015mg 0.19mg 8%
Vitamin B5 0.695mg 0.297mg 8%
Vitamin A 70µg 1µg 8%
Iron 0.84mg 1.44mg 8%
Vitamin B3 2.938mg 1.84mg 7%
Fiber 0g 1.6g 6%
Vitamin E 1mg 0.03mg 6%
Polyunsaturated fat 1.195g 0.466g 5%
Vitamin B2 0.062mg 0.13mg 5%
Potassium 160mg 41mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Fats 4.51g 2.7g 3%
Copper 0.033mg 0.06mg 3%
Calcium 34mg 12mg 2%
Zinc 0.43mg 0.17mg 2%
Sodium 79mg 31mg 2%
Vitamin K 0.1µg 1.1µg 1%
Saturated fat 0.925g 0.669g 1%
Monounsaturated fat 1.808g 1.345g 1%
Net carbs 0g 82.4g N/A
Sugar 0g 45.42g N/A
Tryptophan 0.235mg 0.061mg 0%
Threonine 0.92mg 0.123mg 0%
Isoleucine 0.967mg 0.165mg 0%
Leucine 1.705mg 0.295mg 0%
Lysine 1.926mg 0.157mg 0%
Methionine 0.621mg 0.076mg 0%
Phenylalanine 0.819mg 0.203mg 0%
Valine 1.081mg 0.192mg 0%
Histidine 0.618mg 0.088mg 0%
Omega-3 - EPA 0.316g 0g N/A
Omega-3 - DHA 0.527g 0.001g N/A
Omega-3 - DPA 0.109g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shark raw 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
38%
Shark raw
15%
Fortune cookie
Minerals Daily Need Coverage Score
41%
Shark raw
15%
Fortune cookie

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 45.42g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Shark raw
Shark raw is relatively richer in minerals
Which food is richer in vitamins?
Shark raw
Shark raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 0.256g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.