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Maple syrup vs. Fortune cookie — In-Depth Nutrition Comparison

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The main differences between Maple syrup and Fortune cookie

  • Maple syrup has more Manganese, Vitamin B2, Zinc, and Calcium, however, Fortune cookie has more Iron, Folate, Vitamin B3, Vitamin B1, Fiber, and Vitamin B5.
  • Daily need coverage for Manganese from Maple syrup is 118% higher.
  • Fortune cookie has 10 times less Vitamin B2 than Maple syrup. Maple syrup has 1.27mg of Vitamin B2, while Fortune cookie has 0.13mg.

Food types used in this article are Syrups, maple and Cookies, fortune.

Infographic

Maple syrup 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.
Contains more Calcium +750%
Contains more Magnesium +200%
Contains more Potassium +417.1%
Contains less Sodium -61.3%
Contains more Zinc +764.7%
Contains more Manganese +1430.5%
Contains more Iron +1209.1%
Contains more Phosphorus +1650%
Contains more Copper +233.3%
Contains more Selenium +383.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 54% 5% 15% 4% 5% 5% 20% 25% 16%
Contains more Calcium +750%
Contains more Magnesium +200%
Contains more Potassium +417.1%
Contains less Sodium -61.3%
Contains more Zinc +764.7%
Contains more Manganese +1430.5%
Contains more Iron +1209.1%
Contains more Phosphorus +1650%
Contains more Copper +233.3%
Contains more Selenium +383.3%

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 B2 +876.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +175.8%
Contains more Vitamin B3 +2171.6%
Contains more Vitamin B5 +725%
Contains more Vitamin B6 +550%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 46% 30% 35% 18% 3% 50% 2% 3%
Contains more Vitamin B2 +876.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +175.8%
Contains more Vitamin B3 +2171.6%
Contains more Vitamin B5 +725%
Contains more Vitamin B6 +550%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +304.9%
Contains more Protein +10400%
Contains more Fats +4400%
Contains more Carbs +25.3%
Contains more Other +134%
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 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 Water +304.9%
Contains more Protein +10400%
Contains more Fats +4400%
Contains more Carbs +25.3%
Contains more Other +134%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +12127.3%
Contains more Polyunsaturated fat +2641.2%
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +12127.3%
Contains more Polyunsaturated fat +2641.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Maple syrup Fortune cookie Opinion
Net carbs 67.04g 82.4g Fortune cookie
Protein 0.04g 4.2g Fortune cookie
Fats 0.06g 2.7g Fortune cookie
Carbs 67.04g 84g Fortune cookie
Calories 260kcal 378kcal Fortune cookie
Fructose 0.52g Maple syrup
Sugar 60.46g 45.42g Fortune cookie
Fiber 0g 1.6g Fortune cookie
Calcium 102mg 12mg Maple syrup
Iron 0.11mg 1.44mg Fortune cookie
Magnesium 21mg 7mg Maple syrup
Phosphorus 2mg 35mg Fortune cookie
Potassium 212mg 41mg Maple syrup
Sodium 12mg 31mg Maple syrup
Zinc 1.47mg 0.17mg Maple syrup
Copper 0.018mg 0.06mg Fortune cookie
Manganese 2.908mg 0.19mg Maple syrup
Selenium 0.6µg 2.9µg Fortune cookie
Vitamin A 0IU 3IU Fortune cookie
Vitamin A RAE 0µg 1µg Fortune cookie
Vitamin E 0mg 0.03mg Fortune cookie
Vitamin B1 0.066mg 0.182mg Fortune cookie
Vitamin B2 1.27mg 0.13mg Maple syrup
Vitamin B3 0.081mg 1.84mg Fortune cookie
Vitamin B5 0.036mg 0.297mg Fortune cookie
Vitamin B6 0.002mg 0.013mg Fortune cookie
Folate 0µg 66µg Fortune cookie
Vitamin B12 0µg 0.01µg Fortune cookie
Vitamin K 0µg 1.1µg Fortune cookie
Tryptophan 0.061mg Fortune cookie
Threonine 0.123mg Fortune cookie
Isoleucine 0.165mg Fortune cookie
Leucine 0.295mg Fortune cookie
Lysine 0.157mg Fortune cookie
Methionine 0.076mg Fortune cookie
Phenylalanine 0.203mg Fortune cookie
Valine 0.192mg Fortune cookie
Histidine 0.088mg Fortune cookie
Cholesterol 0mg 2mg Maple syrup
Saturated Fat 0.007g 0.669g Maple syrup
Omega-3 - DHA 0g 0.001g Fortune cookie
Monounsaturated Fat 0.011g 1.345g Fortune cookie
Polyunsaturated fat 0.017g 0.466g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Fortune cookie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Maple syrup
15%
Fortune cookie
Minerals Daily Need Coverage Score
50%
Maple syrup
15%
Fortune cookie

Comparison summary

Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 19mg)
Which food is lower in Cholesterol?
Maple syrup
Maple syrup is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.662g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Fortune cookie
Fortune cookie is lower in Sugar (difference - 15.04g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $4)
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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.