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

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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 for maple syrup is 118% higher.
  • Fortune cookie has a higher glycemic index than maple syrup.

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

Infographic

Fortune cookie vs Maple syrup 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 5% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more IronIron +1209.1%
Contains more CopperCopper +233.3%
Contains more PhosphorusPhosphorus +1650%
Contains more SeleniumSelenium +383.3%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +417.1%
Contains more ZincZinc +764.7%
Contains less SodiumSodium -61.3%
Contains more ManganeseManganese +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.
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%
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% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +175.8%
Contains more Vitamin B3Vitamin B3 +2171.6%
Contains more Vitamin B5Vitamin B5 +725%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +275%
Contains more Vitamin B2Vitamin B2 +876.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +10400%
Contains more FatsFats +4400%
Contains more CarbsCarbs +25.3%
Contains more OtherOther +134%
Contains more WaterWater +304.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +12127.3%
Contains more Poly. FatPolyunsaturated fat +2641.2%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Manganese 0.19mg 2.908mg 118%
Vitamin B2 0.13mg 1.27mg 88%
Folate 66µg 0µg 17%
Iron 1.44mg 0.11mg 17%
Zinc 0.17mg 1.47mg 12%
Vitamin B3 1.84mg 0.081mg 11%
Vitamin B1 0.182mg 0.066mg 10%
Calcium 12mg 102mg 9%
Protein 4.2g 0.04g 8%
Fiber 1.6g 0g 6%
Calories 378kcal 260kcal 6%
Carbs 84g 67.04g 6%
Vitamin B5 0.297mg 0.036mg 5%
Potassium 41mg 212mg 5%
Phosphorus 35mg 2mg 5%
Copper 0.06mg 0.018mg 5%
Fats 2.7g 0.06g 4%
Selenium 2.9µg 0.6µg 4%
Polyunsaturated fat 0.466g 0.017g 3%
Magnesium 7mg 21mg 3%
Saturated fat 0.669g 0.007g 3%
Monounsaturated fat 1.345g 0.011g 3%
Vitamin K 1.1µg 0µg 1%
Cholesterol 2mg 0mg 1%
Vitamin B6 0.013mg 0.002mg 1%
Fructose 0.52g 1%
Sodium 31mg 12mg 1%
Choline 6mg 1.6mg 1%
Net carbs 82.4g 67.04g N/A
Sugar 45.42g 60.46g N/A
Vitamin E 0.03mg 0mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B12 0.01µg 0µg 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 0.001g 0g N/A

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Cholesterol?
Maple syrup
Maple syrup is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 19mg)
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.