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Tapioca vs. Fortune cookie — In-Depth Nutrition Comparison

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Significant differences between tapioca and fortune cookie

  • Tapioca has more vitamin B12, calcium, phosphorus, and vitamin D; however, fortune cookie is richer in iron, folate, vitamin B1, vitamin B3, manganese, and fiber.
  • Fortune cookie covers your daily iron needs 17% more than tapioca.

Specific food types used in this comparison are Puddings, tapioca, dry mix, prepared with 2% milk and Cookies, fortune.

Infographic

Tapioca vs Fortune cookie 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 32% 12% 2.3% 4% 9.5% 35% 16% 0.91% 11%
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 +71.4%
Contains more CalciumCalcium +775%
Contains more PotassiumPotassium +224.4%
Contains more ZincZinc +105.9%
Contains more PhosphorusPhosphorus +134.3%
Contains more IronIron +2300%
Contains more CopperCopper +400%
Contains less SodiumSodium -74.4%
Contains more ManganeseManganese +2614.3%
Contains more SeleniumSelenium +45%

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 2.3% 16% 0% 14% 7.5% 33% 1.4% 17% 7.6% 31% 0% 3% 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% 0.33% 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 +4600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +153.8%
Contains more Vitamin B12Vitamin B12 +2400%
Contains more Vitamin B1Vitamin B1 +506.7%
Contains more Vitamin B3Vitamin B3 +2353.3%
Contains more FolateFolate +1550%
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B5 ~0.297mg

All nutrients comparison - raw data values

Nutrient Tapioca Fortune cookie DV% diff.
Carbs 19.56g 84g 21%
Iron 0.06mg 1.44mg 17%
Folate 4µg 66µg 16%
Calories 105kcal 378kcal 14%
Vitamin B1 0.03mg 0.182mg 13%
Vitamin B3 0.075mg 1.84mg 11%
Vitamin B12 0.25µg 0.01µg 10%
Calcium 105mg 12mg 9%
Manganese 0.007mg 0.19mg 8%
Phosphorus 82mg 35mg 7%
Fiber 0g 1.6g 6%
Vitamin A 47µg 1µg 5%
Copper 0.012mg 0.06mg 5%
Vitamin D 0.9µg 0µg 5%
Vitamin D 34IU 0IU 4%
Sodium 121mg 31mg 4%
Polyunsaturated fat 0.061g 0.466g 3%
Protein 2.88g 4.2g 3%
Potassium 133mg 41mg 3%
Vitamin B6 0.033mg 0.013mg 2%
Monounsaturated fat 0.452g 1.345g 2%
Selenium 2µg 2.9µg 2%
Zinc 0.35mg 0.17mg 2%
Fats 1.67g 2.7g 2%
Vitamin C 0.7mg 0mg 1%
Vitamin B2 0.143mg 0.13mg 1%
Magnesium 12mg 7mg 1%
Cholesterol 6mg 2mg 1%
Vitamin K 1.1µg 1%
Choline 6mg 1%
Saturated fat 0.991g 0.669g 1%
Net carbs 19.56g 82.4g N/A
Sugar 45.42g N/A
Vitamin E 0.03mg 0%
Vitamin B5 0.277mg 0.297mg 0%
Tryptophan 0.041mg 0.061mg 0%
Threonine 0.13mg 0.123mg 0%
Isoleucine 0.173mg 0.165mg 0%
Leucine 0.282mg 0.295mg 0%
Lysine 0.228mg 0.157mg 0%
Methionine 0.073mg 0.076mg 0%
Phenylalanine 0.139mg 0.203mg 0%
Valine 0.192mg 0.192mg 0%
Histidine 0.078mg 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 20% 75%
Protein: 2.88 g
Fats: 1.67 g
Carbs: 19.56 g
Water: 75.01 g
Other: 0.88 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 +837.6%
Contains more ProteinProtein +45.8%
Contains more FatsFats +61.7%
Contains more CarbsCarbs +329.4%
Contains more OtherOther +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.991 g
Monounsaturated fat: Mono. Fat 0.452 g
Polyunsaturated fat: Poly. Fat 0.061 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 -32.5%
Contains more Mono. FatMonounsaturated fat +197.6%
Contains more Poly. FatPolyunsaturated fat +663.9%

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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. Tapioca - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169612/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.