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

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Differences between Fortune cookie and Maple sugar

  • Fortune cookie is higher in Folate, Vitamin B1, Vitamin B3, Vitamin B2, and Fiber, however, Maple sugar is richer in Manganese, Zinc, Calcium, and Potassium.
  • Maple sugar's daily need coverage for Manganese is 184% higher.

The food types used in this comparison are Cookies, fortune and Sugars, maple.

Infographic

Fortune cookie vs Maple sugar 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 Phosphorus +1066.7%
Contains more Selenium +262.5%
Contains more Calcium +650%
Contains more Iron +11.8%
Contains more Magnesium +171.4%
Contains more Potassium +568.3%
Contains less Sodium -64.5%
Contains more Zinc +3464.7%
Contains more Copper +65%
Contains more Manganese +2227.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 54% 5% 15% 4% 5% 5% 20% 25% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Contains more Phosphorus +1066.7%
Contains more Selenium +262.5%
Contains more Calcium +650%
Contains more Iron +11.8%
Contains more Magnesium +171.4%
Contains more Potassium +568.3%
Contains less Sodium -64.5%
Contains more Zinc +3464.7%
Contains more Copper +65%
Contains more Manganese +2227.4%

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 A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1922.2%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +4500%
Contains more Vitamin B5 +518.8%
Contains more Vitamin B6 +333.3%
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 1% 1% 0% 0% 46% 30% 35% 18% 3% 50% 2% 3%
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% 3% 3% 1% 3% 1% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1922.2%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +4500%
Contains more Vitamin B5 +518.8%
Contains more Vitamin B6 +333.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +4100%
Contains more Fats +1250%
Contains more Other +37.5%
Equal in Carbs - 90.9
Equal in Water - 8
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more Protein +4100%
Contains more Fats +1250%
Contains more Other +37.5%
Equal in Carbs - 90.9
Equal in Water - 8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2001.6%
Contains more Polyunsaturated fat +366%
Contains less Saturated Fat -94.6%
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Contains more Monounsaturated Fat +2001.6%
Contains more Polyunsaturated fat +366%
Contains less Saturated Fat -94.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fortune cookie Maple sugar Opinion
Net carbs 82.4g 90.9g Maple sugar
Protein 4.2g 0.1g Fortune cookie
Fats 2.7g 0.2g Fortune cookie
Carbs 84g 90.9g Maple sugar
Calories 378kcal 354kcal Fortune cookie
Sugar 45.42g 84.87g Fortune cookie
Fiber 1.6g 0g Fortune cookie
Calcium 12mg 90mg Maple sugar
Iron 1.44mg 1.61mg Maple sugar
Magnesium 7mg 19mg Maple sugar
Phosphorus 35mg 3mg Fortune cookie
Potassium 41mg 274mg Maple sugar
Sodium 31mg 11mg Maple sugar
Zinc 0.17mg 6.06mg Maple sugar
Copper 0.06mg 0.099mg Maple sugar
Manganese 0.19mg 4.422mg Maple sugar
Selenium 2.9µg 0.8µg Fortune cookie
Vitamin A 3IU 0IU Fortune cookie
Vitamin A RAE 1µg 0µg Fortune cookie
Vitamin E 0.03mg 0mg Fortune cookie
Vitamin B1 0.182mg 0.009mg Fortune cookie
Vitamin B2 0.13mg 0.013mg Fortune cookie
Vitamin B3 1.84mg 0.04mg Fortune cookie
Vitamin B5 0.297mg 0.048mg Fortune cookie
Vitamin B6 0.013mg 0.003mg Fortune cookie
Folate 66µg 0µg Fortune cookie
Vitamin B12 0.01µg 0µg Fortune cookie
Vitamin K 1.1µg 0µg 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 2mg 0mg Maple sugar
Saturated Fat 0.669g 0.036g Maple sugar
Omega-3 - DHA 0.001g 0g Fortune cookie
Monounsaturated Fat 1.345g 0.064g Fortune cookie
Polyunsaturated fat 0.466g 0.1g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Maple sugar
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
15%
Fortune cookie
1%
Maple sugar
Minerals Daily Need Coverage Score
15%
Fortune cookie
91%
Maple sugar

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Maple sugar
Maple sugar is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 0.633g)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
Which food is lower in Sugar?
Fortune cookie
Fortune cookie is lower in Sugar (difference - 39.45g)
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

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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/nutrients
  2. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.