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Watermelon vs. Fortune cookie — In-Depth Nutrition Comparison

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What are the differences between watermelon and fortune cookie?

  • Watermelon is higher in vitamin A and vitamin C, yet fortune cookie is higher in folate, iron, vitamin B1, vitamin B3, vitamin B2, and manganese.
  • Fortune cookie's daily need coverage for folate is 16% more.

We used Watermelon, raw and Cookies, fortune types in this article.

Infographic

Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
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 +42.9%
Contains more PotassiumPotassium +173.2%
Contains less SodiumSodium -96.8%
Contains more CalciumCalcium +71.4%
Contains more IronIron +500%
Contains more CopperCopper +42.9%
Contains more ZincZinc +70%
Contains more PhosphorusPhosphorus +218.2%
Contains more ManganeseManganese +400%
Contains more SeleniumSelenium +625%

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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 +2700%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B6Vitamin B6 +246.2%
Contains more Vitamin B1Vitamin B1 +451.5%
Contains more Vitamin B2Vitamin B2 +519%
Contains more Vitamin B3Vitamin B3 +933.7%
Contains more Vitamin B5Vitamin B5 +34.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +2100%
Contains more CholineCholine +46.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 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 +1043.1%
Contains more ProteinProtein +588.5%
Contains more FatsFats +1700%
Contains more CarbsCarbs +1012.6%
Contains more OtherOther +358.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 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 -97.6%
Contains more Mono. FatMonounsaturated fat +3535.1%
Contains more Poly. FatPolyunsaturated fat +832%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watermelon 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 minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Watermelon Fortune cookie DV% diff.
Carbs 7.55g 84g 25%
Calories 30kcal 378kcal 17%
Folate 3µg 66µg 16%
Iron 0.24mg 1.44mg 15%
Vitamin B1 0.033mg 0.182mg 12%
Vitamin B3 0.178mg 1.84mg 10%
Vitamin C 8.1mg 0mg 9%
Vitamin B2 0.021mg 0.13mg 8%
Protein 0.61g 4.2g 7%
Manganese 0.038mg 0.19mg 7%
Selenium 0.4µg 2.9µg 5%
Fiber 0.4g 1.6g 5%
Fructose 3.36g 4%
Fats 0.15g 2.7g 4%
Saturated fat 0.016g 0.669g 3%
Polyunsaturated fat 0.05g 0.466g 3%
Monounsaturated fat 0.037g 1.345g 3%
Vitamin A 28µg 1µg 3%
Phosphorus 11mg 35mg 3%
Vitamin B5 0.221mg 0.297mg 2%
Vitamin B6 0.045mg 0.013mg 2%
Potassium 112mg 41mg 2%
Copper 0.042mg 0.06mg 2%
Sodium 1mg 31mg 1%
Cholesterol 0mg 2mg 1%
Zinc 0.1mg 0.17mg 1%
Vitamin K 0.1µg 1.1µg 1%
Magnesium 10mg 7mg 1%
Calcium 7mg 12mg 1%
Net carbs 7.15g 82.4g N/A
Sugar 6.2g 45.42g N/A
Vitamin E 0.05mg 0.03mg 0%
Vitamin B12 0µg 0.01µg 0%
Choline 4.1mg 6mg 0%
Tryptophan 0.007mg 0.061mg 0%
Threonine 0.027mg 0.123mg 0%
Isoleucine 0.019mg 0.165mg 0%
Leucine 0.018mg 0.295mg 0%
Lysine 0.062mg 0.157mg 0%
Methionine 0.006mg 0.076mg 0%
Phenylalanine 0.015mg 0.203mg 0%
Valine 0.016mg 0.192mg 0%
Histidine 0.006mg 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
Watermelon 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
6%
Watermelon
15%
Fortune cookie
Minerals Daily Need Coverage Score
6%
Watermelon
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Watermelon
Watermelon is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 39.22g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Watermelon
Watermelon is lower in Saturated fat (difference - 0.653g)
Which food is lower in glycemic index?
Watermelon
Watermelon is lower in glycemic index (difference - 1)
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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.