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Vanilla extract vs. Fortune cookie — In-Depth Nutrition Comparison

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Differences between vanilla extract and fortune cookie

  • Fortune cookie is higher than vanilla extract in folate, iron, vitamin B1, vitamin B3, fiber, selenium, vitamin B5, and monounsaturated fat.
  • Fortune cookie's daily need coverage for folate is 17% higher.
  • Vanilla extract has 4 times more potassium than fortune cookie. While vanilla extract has 148mg of potassium, fortune cookie has only 41mg.

The food types used in this comparison are Vanilla extract and Cookies, fortune.

Infographic

Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
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 PotassiumPotassium +261%
Contains more CopperCopper +20%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +21.1%
Contains more IronIron +1100%
Contains more ZincZinc +54.5%
Contains more PhosphorusPhosphorus +483.3%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~12mg

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% 2.8% 22% 8% 2.1% 6% 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% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1554.5%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B3Vitamin B3 +332.9%
Contains more Vitamin B5Vitamin B5 +748.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 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 +557.3%
Contains more OtherOther +3050%
Contains more ProteinProtein +6900%
Contains more FatsFats +4400%
Contains more CarbsCarbs +564%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 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 -98.5%
Contains more Mono. FatMonounsaturated fat +13350%
Contains more Poly. FatPolyunsaturated fat +11550%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vanilla extract Fortune cookie DV% diff.
Carbs 12.65g 84g 24%
Folate 0µg 66µg 17%
Iron 0.12mg 1.44mg 17%
Vitamin B1 0.011mg 0.182mg 14%
Vitamin B3 0.425mg 1.84mg 9%
Protein 0.06g 4.2g 8%
Fiber 0g 1.6g 6%
Calories 288kcal 378kcal 5%
Selenium 0µg 2.9µg 5%
Vitamin B5 0.035mg 0.297mg 5%
Fats 0.06g 2.7g 4%
Phosphorus 6mg 35mg 4%
Polyunsaturated fat 0.004g 0.466g 3%
Monounsaturated fat 0.01g 1.345g 3%
Saturated fat 0.01g 0.669g 3%
Vitamin B2 0.095mg 0.13mg 3%
Potassium 148mg 41mg 3%
Manganese 0.23mg 0.19mg 2%
Magnesium 12mg 7mg 1%
Cholesterol 0mg 2mg 1%
Sodium 9mg 31mg 1%
Zinc 0.11mg 0.17mg 1%
Copper 0.072mg 0.06mg 1%
Vitamin B6 0.026mg 0.013mg 1%
Vitamin K 0µg 1.1µg 1%
Choline 6mg 1%
Net carbs 12.65g 82.4g N/A
Calcium 11mg 12mg 0%
Sugar 12.65g 45.42g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0mg 0.03mg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.061mg 0%
Threonine 0.123mg 0%
Isoleucine 0.165mg 0%
Leucine 0.295mg 0%
Lysine 0.157mg 0%
Methionine 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
Vanilla extract 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
3%
Vanilla extract
15%
Fortune cookie
Minerals Daily Need Coverage Score
9%
Vanilla extract
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Vanilla extract
Vanilla extract is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Vanilla extract
Vanilla extract is lower in Sugar (difference - 32.77g)
Which food contains less Sodium?
Vanilla extract
Vanilla extract contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Vanilla extract
Vanilla extract is lower in Saturated fat (difference - 0.659g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 77)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $6)
Which food is richer in vitamins?
Fortune cookie
Fortune cookie is relatively richer in vitamins
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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.