Fortune cookie vs. Yam — In-Depth Nutrition Comparison
Compare
Important differences between fortune cookie and yam
- Fortune cookie has more iron, folate, vitamin B3, and vitamin B2; however, yam is richer in potassium, vitamin B6, vitamin C, copper, fiber, and manganese.
- Yam's daily need coverage for potassium is 23% more.
- Fortune cookie contains 4 times more vitamin B2 than yam. Fortune cookie contains 0.13mg of vitamin B2, while yam contains 0.032mg.
- Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of yam is 51.
The food varieties used in the comparison are Cookies, fortune and Yam, raw.
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 IronIron | +166.7% |
| Contains more SeleniumSelenium | +314.3% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +41.7% |
| Contains more PotassiumPotassium | +1890.2% |
| Contains more CopperCopper | +196.7% |
| Contains more ZincZinc | +41.2% |
| Contains more PhosphorusPhosphorus | +57.1% |
| Contains less SodiumSodium | -71% |
| Contains more ManganeseManganese | +108.9% |
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 B1Vitamin B1 | +62.5% |
| Contains more Vitamin B2Vitamin B2 | +306.3% |
| Contains more Vitamin B3Vitamin B3 | +233.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +187% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin EVitamin E | +1066.7% |
| Contains more Vitamin B6Vitamin B6 | +2153.8% |
| Contains more Vitamin KVitamin K | +109.1% |
| Contains more CholineCholine | +175% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 41mg | 816mg | 23% |
| Vitamin B6 | 0.013mg | 0.293mg | 22% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Carbs | 84g | 27.88g | 19% |
| Calories | 378kcal | 118kcal | 13% |
| Copper | 0.06mg | 0.178mg | 13% |
| Folate | 66µg | 23µg | 11% |
| Iron | 1.44mg | 0.54mg | 11% |
| Fiber | 1.6g | 4.1g | 10% |
| Manganese | 0.19mg | 0.397mg | 9% |
| Vitamin B3 | 1.84mg | 0.552mg | 8% |
| Vitamin B2 | 0.13mg | 0.032mg | 8% |
| Vitamin B1 | 0.182mg | 0.112mg | 6% |
| Protein | 4.2g | 1.53g | 5% |
| Selenium | 2.9µg | 0.7µg | 4% |
| Fats | 2.7g | 0.17g | 4% |
| Phosphorus | 35mg | 55mg | 3% |
| Saturated fat | 0.669g | 0.037g | 3% |
| Magnesium | 7mg | 21mg | 3% |
| Polyunsaturated fat | 0.466g | 0.076g | 3% |
| Monounsaturated fat | 1.345g | 0.006g | 3% |
| Vitamin E | 0.03mg | 0.35mg | 2% |
| Choline | 6mg | 16.5mg | 2% |
| Sodium | 31mg | 9mg | 1% |
| Vitamin A | 1µg | 7µg | 1% |
| Calcium | 12mg | 17mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin K | 1.1µg | 2.3µg | 1% |
| Zinc | 0.17mg | 0.24mg | 1% |
| Net carbs | 82.4g | 23.78g | N/A |
| Sugar | 45.42g | 0.5g | N/A |
| Vitamin B5 | 0.297mg | 0.314mg | 0% |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Tryptophan | 0.061mg | 0.012mg | 0% |
| Threonine | 0.123mg | 0.054mg | 0% |
| Isoleucine | 0.165mg | 0.052mg | 0% |
| Leucine | 0.295mg | 0.096mg | 0% |
| Lysine | 0.157mg | 0.059mg | 0% |
| Methionine | 0.076mg | 0.021mg | 0% |
| Phenylalanine | 0.203mg | 0.071mg | 0% |
| Valine | 0.192mg | 0.062mg | 0% |
| Histidine | 0.088mg | 0.034mg | 0% |
| Omega-3 - DHA | 0.001g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
| Contains more ProteinProtein | +174.5% |
| Contains more FatsFats | +1488.2% |
| Contains more CarbsCarbs | +201.3% |
| Contains more OtherOther | +34.1% |
| Contains more WaterWater | +770% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Mono. FatMonounsaturated fat | +22316.7% |
| Contains more Poly. FatPolyunsaturated fat | +513.2% |
| Contains less Sat. FatSaturated fat | -94.5% |