Tofu vs. Fortune cookie — In-Depth Nutrition Comparison
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How are tofu and fortune cookie different?
- Tofu is richer in iron, calcium, manganese, copper, selenium, and phosphorus, while fortune cookie is higher in folate, vitamin B3, vitamin B1, and vitamin B2.
- Tofu covers your daily need for iron, 49% more than fortune cookie.
- Tofu contains 29 times more calcium than fortune cookie. Tofu contains 350mg of calcium, while fortune cookie contains 12mg.
- Fortune cookie has a higher glycemic index (77) than tofu (15).
Tofu, raw, regular, prepared with calcium sulfate and Cookies, fortune types were used in this article.
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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 | +328.6% |
| Contains more CalciumCalcium | +2816.7% |
| Contains more PotassiumPotassium | +195.1% |
| Contains more IronIron | +272.2% |
| Contains more CopperCopper | +221.7% |
| Contains more ZincZinc | +370.6% |
| Contains more PhosphorusPhosphorus | +177.1% |
| Contains less SodiumSodium | -77.4% |
| Contains more ManganeseManganese | +218.4% |
| Contains more SeleniumSelenium | +206.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +261.5% |
| Contains more Vitamin KVitamin K | +118.2% |
| Contains more CholineCholine | +380% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B1Vitamin B1 | +124.7% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +843.6% |
| Contains more Vitamin B5Vitamin B5 | +336.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +340% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 1.44mg | 49% |
| Calcium | 350mg | 12mg | 34% |
| Carbs | 1.87g | 84g | 27% |
| Manganese | 0.605mg | 0.19mg | 18% |
| Calories | 76kcal | 378kcal | 15% |
| Copper | 0.193mg | 0.06mg | 15% |
| Polyunsaturated fat | 2.699g | 0.466g | 15% |
| Folate | 15µg | 66µg | 13% |
| Selenium | 8.9µg | 2.9µg | 11% |
| Vitamin B3 | 0.195mg | 1.84mg | 10% |
| Phosphorus | 97mg | 35mg | 9% |
| Protein | 8.08g | 4.2g | 8% |
| Vitamin B1 | 0.081mg | 0.182mg | 8% |
| Zinc | 0.8mg | 0.17mg | 6% |
| Vitamin B2 | 0.052mg | 0.13mg | 6% |
| Fiber | 0.3g | 1.6g | 5% |
| Magnesium | 30mg | 7mg | 5% |
| Vitamin B5 | 0.068mg | 0.297mg | 5% |
| Choline | 28.8mg | 6mg | 4% |
| Fats | 4.78g | 2.7g | 3% |
| Vitamin B6 | 0.047mg | 0.013mg | 3% |
| Potassium | 121mg | 41mg | 2% |
| Vitamin K | 2.4µg | 1.1µg | 1% |
| Sodium | 7mg | 31mg | 1% |
| Monounsaturated fat | 1.056g | 1.345g | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 82.4g | N/A |
| Sugar | 0.62g | 45.42g | N/A |
| Vitamin E | 0.01mg | 0.03mg | 0% |
| Vitamin A | 1µg | 0% | |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Saturated fat | 0.691g | 0.669g | 0% |
| Tryptophan | 0.12mg | 0.061mg | 0% |
| Threonine | 0.402mg | 0.123mg | 0% |
| Isoleucine | 0.435mg | 0.165mg | 0% |
| Leucine | 0.713mg | 0.295mg | 0% |
| Lysine | 0.452mg | 0.157mg | 0% |
| Methionine | 0.108mg | 0.076mg | 0% |
| Phenylalanine | 0.428mg | 0.203mg | 0% |
| Valine | 0.446mg | 0.192mg | 0% |
| Histidine | 0.221mg | 0.088mg | 0% |
| Omega-3 - DHA | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more ProteinProtein | +92.4% |
| Contains more FatsFats | +77% |
| Contains more WaterWater | +956.9% |
| Contains more CarbsCarbs | +4392% |
| Contains more OtherOther | +52.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
Saturated fat:
Sat. Fat
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
| Contains more Poly. FatPolyunsaturated fat | +479.2% |
| Contains more Mono. FatMonounsaturated fat | +27.4% |
~equal in
Saturated fat
~0.669g