Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

The main differences between Fortune cookie and Maple syrup

  • Fortune cookie has more Iron, Folate, Vitamin B3, Vitamin B1, Fiber, and Vitamin B5, however, Maple syrup has more Manganese, Vitamin B2, Zinc, and Calcium.
  • Daily need coverage for Manganese from Maple syrup is 118% higher.

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

Infographic

Fortune cookie vs Maple syrup 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 Iron +1209.1%
Contains more Phosphorus +1650%
Contains more Copper +233.3%
Contains more Selenium +383.3%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.6% 54% 5% 15% 3.6% 4% 4.6% 20% 25% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4.1% 15% 0.86% 19% 1.6% 40% 6% 379% 3.3%
Contains more Iron +1209.1%
Contains more Phosphorus +1650%
Contains more Copper +233.3%
Contains more Selenium +383.3%
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%

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 +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 Choline +275%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +876.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.18% 0.6% 0% 0% 46% 30% 35% 18% 3% 50% 1.3% 3.3% 2.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0.87% 0%
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 Choline +275%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +876.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +10400%
Contains more Fats +4400%
Contains more Carbs +25.3%
Contains more Other +134%
Contains more Water +304.9%
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more Protein +10400%
Contains more Fats +4400%
Contains more Carbs +25.3%
Contains more Other +134%
Contains more Water +304.9%

Fat Type Comparison

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

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 syrup
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 Fortune cookie Maple syrup Opinion
Net carbs 82.4g 67.04g Fortune cookie
Protein 4.2g 0.04g Fortune cookie
Fats 2.7g 0.06g Fortune cookie
Carbs 84g 67.04g Fortune cookie
Calories 378kcal 260kcal Fortune cookie
Fructose 0.52g Maple syrup
Sugar 45.42g 60.46g Fortune cookie
Fiber 1.6g 0g Fortune cookie
Calcium 12mg 102mg Maple syrup
Iron 1.44mg 0.11mg Fortune cookie
Magnesium 7mg 21mg Maple syrup
Phosphorus 35mg 2mg Fortune cookie
Potassium 41mg 212mg Maple syrup
Sodium 31mg 12mg Maple syrup
Zinc 0.17mg 1.47mg Maple syrup
Copper 0.06mg 0.018mg Fortune cookie
Manganese 0.19mg 2.908mg Maple syrup
Selenium 2.9µg 0.6µg 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 0.066mg Fortune cookie
Vitamin B2 0.13mg 1.27mg Maple syrup
Vitamin B3 1.84mg 0.081mg Fortune cookie
Vitamin B5 0.297mg 0.036mg Fortune cookie
Vitamin B6 0.013mg 0.002mg Fortune cookie
Folate 66µg 0µg Fortune cookie
Vitamin B12 0.01µg 0µg Fortune cookie
Choline 6mg 1.6mg 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 syrup
Saturated Fat 0.669g 0.007g Maple syrup
Omega-3 - DHA 0.001g 0g Fortune cookie
Monounsaturated Fat 1.345g 0.011g Fortune cookie
Polyunsaturated fat 0.466g 0.017g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Maple syrup
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
14%
Fortune cookie
24%
Maple syrup
Minerals Daily Need Coverage Score
15%
Fortune cookie
50%
Maple syrup

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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/nutrients
  2. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.