Spelt vs. Fortune cookie — In-Depth Nutrition Comparison
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Differences between spelt and fortune cookie
- Spelt is higher than fortune cookie in manganese, phosphorus, copper, iron, fiber, vitamin B3, magnesium, zinc, vitamin B6, and selenium.
- Spelt's daily need coverage for manganese is 121% higher.
- Spelt has 19 times more magnesium than fortune cookie. While spelt has 136mg of magnesium, fortune cookie has only 7mg.
- Spelt has a lower glycemic index (63) than fortune cookie (77).
The food types used in this comparison are Spelt, uncooked and Cookies, fortune.
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 | +1842.9% |
| Contains more CalciumCalcium | +125% |
| Contains more PotassiumPotassium | +846.3% |
| Contains more IronIron | +208.3% |
| Contains more CopperCopper | +751.7% |
| Contains more ZincZinc | +1829.4% |
| Contains more PhosphorusPhosphorus | +1045.7% |
| Contains less SodiumSodium | -74.2% |
| Contains more ManganeseManganese | +1470% |
| Contains more SeleniumSelenium | +303.4% |
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 EVitamin E | +2533.3% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B3Vitamin B3 | +271.9% |
| Contains more Vitamin B5Vitamin B5 | +259.6% |
| Contains more Vitamin B6Vitamin B6 | +1669.2% |
| Contains more Vitamin KVitamin K | +227.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +15% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +46.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.19mg | 121% |
| Phosphorus | 401mg | 35mg | 52% |
| Copper | 0.511mg | 0.06mg | 50% |
| Iron | 4.44mg | 1.44mg | 38% |
| Fiber | 10.7g | 1.6g | 36% |
| Vitamin B3 | 6.843mg | 1.84mg | 31% |
| Magnesium | 136mg | 7mg | 31% |
| Zinc | 3.28mg | 0.17mg | 28% |
| Starch | 53.92g | 22% | |
| Protein | 14.57g | 4.2g | 21% |
| Vitamin B6 | 0.23mg | 0.013mg | 17% |
| Selenium | 11.7µg | 2.9µg | 16% |
| Vitamin B1 | 0.364mg | 0.182mg | 15% |
| Vitamin B5 | 1.068mg | 0.297mg | 15% |
| Potassium | 388mg | 41mg | 10% |
| Folate | 45µg | 66µg | 5% |
| Vitamin E | 0.79mg | 0.03mg | 5% |
| Carbs | 70.19g | 84g | 5% |
| Polyunsaturated fat | 1.258g | 0.466g | 5% |
| Vitamin K | 3.6µg | 1.1µg | 2% |
| Calcium | 27mg | 12mg | 2% |
| Monounsaturated fat | 0.445g | 1.345g | 2% |
| Calories | 338kcal | 378kcal | 2% |
| Choline | 6mg | 1% | |
| Saturated fat | 0.406g | 0.669g | 1% |
| Vitamin B2 | 0.113mg | 0.13mg | 1% |
| Sodium | 8mg | 31mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Fats | 2.43g | 2.7g | 0% |
| Net carbs | 59.49g | 82.4g | N/A |
| Sugar | 6.82g | 45.42g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Tryptophan | 0.132mg | 0.061mg | 0% |
| Threonine | 0.443mg | 0.123mg | 0% |
| Isoleucine | 0.552mg | 0.165mg | 0% |
| Leucine | 1.07mg | 0.295mg | 0% |
| Lysine | 0.409mg | 0.157mg | 0% |
| Methionine | 0.258mg | 0.076mg | 0% |
| Phenylalanine | 0.737mg | 0.203mg | 0% |
| Valine | 0.681mg | 0.192mg | 0% |
| Histidine | 0.36mg | 0.088mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more ProteinProtein | +246.9% |
| Contains more WaterWater | +37.8% |
| Contains more OtherOther | +62.7% |
| Contains more FatsFats | +11.1% |
| Contains more CarbsCarbs | +19.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 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 | -39.3% |
| Contains more Poly. FatPolyunsaturated fat | +170% |
| Contains more Mono. FatMonounsaturated fat | +202.2% |