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Apple butter vs. Fortune cookie — In-Depth Nutrition Comparison

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A recap on the differences between apple butter and fortune cookie

  • Apple butter has more manganese; however, fortune cookie is higher in folate, vitamin B1, iron, vitamin B3, vitamin B2, and monounsaturated fat.
  • Fortune cookie covers your daily folate needs 16% more than apple butter.
  • Fortune cookie contains 2 times less potassium than apple butter. Apple butter contains 91mg of potassium, while fortune cookie contains 41mg.
  • Apple butter has less sugar.

Food varieties used in this article are Fruit butters, apple and Cookies, fortune.

Infographic

Apple butter 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 2.9% 4.2% 8% 12% 27% 1.6% 3.4% 2% 41% 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 CalciumCalcium +16.7%
Contains more PotassiumPotassium +122%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -51.6%
Contains more ManganeseManganese +65.8%
Contains more MagnesiumMagnesium +75%
Contains more IronIron +364.5%
Contains more ZincZinc +183.3%
Contains more PhosphorusPhosphorus +337.5%
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 2% 0.33% 1% 0% 2.3% 4.4% 1.4% 2.9% 8.5% 0% 2.3% 0.75% 1.1%
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 EVitamin E +66.7%
Contains more Vitamin B6Vitamin B6 +184.6%
Contains more Vitamin B1Vitamin B1 +1922.2%
Contains more Vitamin B2Vitamin B2 +584.2%
Contains more Vitamin B3Vitamin B3 +2321.1%
Contains more Vitamin B5Vitamin B5 +506.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +22.2%
Contains more FolateFolate +6500%
Contains more CholineCholine +185.7%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Apple butter Fortune cookie DV% diff.
Folate 1µg 66µg 16%
Vitamin B1 0.009mg 0.182mg 14%
Carbs 42.47g 84g 14%
Iron 0.31mg 1.44mg 14%
Vitamin B3 0.076mg 1.84mg 11%
Calories 173kcal 378kcal 10%
Vitamin B2 0.019mg 0.13mg 9%
Protein 0.39g 4.2g 8%
Vitamin B5 0.049mg 0.297mg 5%
Manganese 0.315mg 0.19mg 5%
Selenium 0.4µg 2.9µg 5%
Fats 0.3g 2.7g 4%
Phosphorus 8mg 35mg 4%
Polyunsaturated fat 0.084g 0.466g 3%
Monounsaturated fat 0.016g 1.345g 3%
Saturated fat 0.053g 0.669g 3%
Copper 0.08mg 0.06mg 2%
Vitamin B6 0.037mg 0.013mg 2%
Choline 2.1mg 6mg 1%
Magnesium 4mg 7mg 1%
Vitamin C 0.6mg 0mg 1%
Cholesterol 0mg 2mg 1%
Sodium 15mg 31mg 1%
Zinc 0.06mg 0.17mg 1%
Potassium 91mg 41mg 1%
Net carbs 40.97g 82.4g N/A
Calcium 14mg 12mg 0%
Sugar 35.3g 45.42g N/A
Fiber 1.5g 1.6g 0%
Vitamin A 1µg 1µg 0%
Vitamin E 0.05mg 0.03mg 0%
Vitamin B12 0µg 0.01µg 0%
Vitamin K 0.9µg 1.1µg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
42% 56%
Protein: 0.39 g
Fats: 0.3 g
Carbs: 42.47 g
Water: 56.45 g
Other: 0.39 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 +605.6%
Contains more ProteinProtein +976.9%
Contains more FatsFats +800%
Contains more CarbsCarbs +97.8%
Contains more OtherOther +182.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 10% 55%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.084 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 -92.1%
Contains more Mono. FatMonounsaturated fat +8306.3%
Contains more Poly. FatPolyunsaturated fat +454.8%

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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. Apple butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168816/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.