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Tamarind vs. Fortune cookie — In-Depth Nutrition Comparison

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Summary of differences between tamarind and fortune cookie

  • Tamarind has more vitamin B1, magnesium, potassium, iron, fiber, phosphorus, and calcium, while fortune cookie has more folate and monounsaturated fat.
  • Tamarind covers your daily need for vitamin B1, 20% more than fortune cookie.
  • Tamarind contains 15 times more potassium than fortune cookie. While tamarind contains 628mg of potassium, fortune cookie contains only 41mg.
  • The amount of sugar in tamarind is lower.
  • Tamarind has a lower glycemic index. The glycemic index of tamarind is 23, while the glycemic index of fortune cookie is 77.

These are the specific foods used in this comparison Tamarinds, raw and Cookies, fortune.

Infographic

Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
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 +1214.3%
Contains more CalciumCalcium +516.7%
Contains more PotassiumPotassium +1431.7%
Contains more IronIron +94.4%
Contains more CopperCopper +43.3%
Contains more PhosphorusPhosphorus +222.9%
Contains less SodiumSodium -9.7%
Contains more ZincZinc +70%
Contains more SeleniumSelenium +123.1%

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +135.2%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B6Vitamin B6 +407.7%
Contains more Vitamin KVitamin K +154.5%
Contains more CholineCholine +43.3%
Contains more Vitamin B5Vitamin B5 +107.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +371.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.84mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 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 WaterWater +292.5%
Contains more OtherOther +145.5%
Contains more ProteinProtein +50%
Contains more FatsFats +350%
Contains more CarbsCarbs +34.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 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 less Sat. FatSaturated fat -59.3%
Contains more Mono. FatMonounsaturated fat +643.1%
Contains more Poly. FatPolyunsaturated fat +689.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamarind Fortune cookie DV% diff.
Vitamin B1 0.428mg 0.182mg 21%
Magnesium 92mg 7mg 20%
Potassium 628mg 41mg 17%
Iron 2.8mg 1.44mg 17%
Fiber 5.1g 1.6g 14%
Folate 14µg 66µg 13%
Phosphorus 113mg 35mg 11%
Manganese 0.19mg 8%
Calories 239kcal 378kcal 7%
Carbs 62.5g 84g 7%
Calcium 74mg 12mg 6%
Vitamin C 3.5mg 0mg 4%
Vitamin B6 0.066mg 0.013mg 4%
Polyunsaturated fat 0.059g 0.466g 3%
Fats 0.6g 2.7g 3%
Vitamin B5 0.143mg 0.297mg 3%
Protein 2.8g 4.2g 3%
Monounsaturated fat 0.181g 1.345g 3%
Selenium 1.3µg 2.9µg 3%
Copper 0.086mg 0.06mg 3%
Vitamin B2 0.152mg 0.13mg 2%
Saturated fat 0.272g 0.669g 2%
Vitamin B3 1.938mg 1.84mg 1%
Zinc 0.1mg 0.17mg 1%
Cholesterol 0mg 2mg 1%
Vitamin K 2.8µg 1.1µg 1%
Net carbs 57.4g 82.4g N/A
Sugar 38.8g 45.42g N/A
Sodium 28mg 31mg 0%
Vitamin E 0.1mg 0.03mg 0%
Vitamin A 2µg 1µg 0%
Vitamin B12 0µg 0.01µg 0%
Choline 8.6mg 6mg 0%
Tryptophan 0.018mg 0.061mg 0%
Threonine 0.123mg 0%
Isoleucine 0.165mg 0%
Leucine 0.295mg 0%
Lysine 0.139mg 0.157mg 0%
Methionine 0.014mg 0.076mg 0%
Phenylalanine 0.203mg 0%
Valine 0.192mg 0%
Histidine 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind 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
18%
Tamarind
15%
Fortune cookie
Minerals Daily Need Coverage Score
34%
Tamarind
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Tamarind
Tamarind is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Tamarind
Tamarind is lower in Sugar (difference - 6.62g)
Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 0.397g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $3)
Which food is richer in minerals?
?
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.

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.