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Table salt vs. Fortune cookie — In-Depth Nutrition Comparison

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How are Table salt and Fortune cookie different?

  • Fortune cookie is higher than Table salt in Folate, Vitamin B1, Iron, Vitamin B3, Vitamin B2, Fiber, Vitamin B5, and Selenium.
  • Table salt covers your daily need of Sodium 1684% more than Fortune cookie.
  • Fortune cookie is lower in Sodium.

Salt, table and Cookies, fortune types were used in this article.

Infographic

Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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 CalciumCalcium +100%
Contains more MagnesiumMagnesium +600%
Contains more PotassiumPotassium +412.5%
Contains more IronIron +336.4%
Contains more CopperCopper +100%
Contains more ZincZinc +70%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +90%
Contains more SeleniumSelenium +2800%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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% 0.18% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 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 OtherOther +8972.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +3900%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Table salt Fortune cookie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Table salt Fortune cookie Opinion
Calories 0kcal 378kcal Fortune cookie
Protein 0g 4.2g Fortune cookie
Fats 0g 2.7g Fortune cookie
Net carbs 0g 82.4g Fortune cookie
Carbs 0g 84g Fortune cookie
Cholesterol 0mg 2mg Table salt
Magnesium 1mg 7mg Fortune cookie
Calcium 24mg 12mg Table salt
Potassium 8mg 41mg Fortune cookie
Iron 0.33mg 1.44mg Fortune cookie
Sugar 0g 45.42g Table salt
Fiber 0g 1.6g Fortune cookie
Copper 0.03mg 0.06mg Fortune cookie
Zinc 0.1mg 0.17mg Fortune cookie
Phosphorus 0mg 35mg Fortune cookie
Sodium 38758mg 31mg Fortune cookie
Vitamin A 0IU 3IU Fortune cookie
Vitamin A 0µg 1µg Fortune cookie
Vitamin E 0mg 0.03mg Fortune cookie
Manganese 0.1mg 0.19mg Fortune cookie
Selenium 0.1µg 2.9µg Fortune cookie
Vitamin B1 0mg 0.182mg Fortune cookie
Vitamin B2 0mg 0.13mg Fortune cookie
Vitamin B3 0mg 1.84mg Fortune cookie
Vitamin B5 0mg 0.297mg Fortune cookie
Vitamin B6 0mg 0.013mg Fortune cookie
Vitamin B12 0µg 0.01µg Fortune cookie
Vitamin K 0µg 1.1µg Fortune cookie
Folate 0µg 66µg Fortune cookie
Choline 0mg 6mg Fortune cookie
Saturated Fat 0g 0.669g Table salt
Monounsaturated Fat 0g 1.345g Fortune cookie
Polyunsaturated fat 0g 0.466g Fortune cookie
Tryptophan 0mg 0.061mg Fortune cookie
Threonine 0mg 0.123mg Fortune cookie
Isoleucine 0mg 0.165mg Fortune cookie
Leucine 0mg 0.295mg Fortune cookie
Lysine 0mg 0.157mg Fortune cookie
Methionine 0mg 0.076mg Fortune cookie
Phenylalanine 0mg 0.203mg Fortune cookie
Valine 0mg 0.192mg Fortune cookie
Histidine 0mg 0.088mg Fortune cookie
Omega-3 - DHA 0g 0.001g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt Fortune cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
0%
Table salt
14%
Fortune cookie
Minerals Daily Need Coverage Score
510%
Table salt
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Table salt
Table salt is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 45.42g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 0.669g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 77)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 38727mg)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $0.1)
Which food is richer in minerals?
Fortune cookie
Fortune cookie is relatively richer in minerals
Which food is richer in vitamins?
Fortune cookie
Fortune cookie is relatively richer in vitamins

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.