Asparagus vs. Fortune cookie — In-Depth Nutrition Comparison
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Important differences between asparagus and fortune cookie
- Asparagus has more vitamin K, vitamin A, copper, iron, vitamin E, vitamin C, and vitamin B6; however, fortune cookie is richer in vitamin B3.
- Asparagus's daily need coverage for vitamin K is 34% more.
- Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of asparagus is 32.
The food varieties used in the comparison are Asparagus, raw and Cookies, fortune.
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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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +392.7% |
| Contains more IronIron | +48.6% |
| Contains more CopperCopper | +215% |
| Contains more ZincZinc | +217.6% |
| Contains more PhosphorusPhosphorus | +48.6% |
| Contains less SodiumSodium | -93.5% |
| Contains more ManganeseManganese | +20.3% |
| Contains more SeleniumSelenium | +26.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3700% |
| Contains more Vitamin EVitamin E | +3666.7% |
| Contains more Vitamin B6Vitamin B6 | +600% |
| Contains more Vitamin KVitamin K | +3681.8% |
| Contains more CholineCholine | +166.7% |
| Contains more Vitamin B1Vitamin B1 | +27.3% |
| Contains more Vitamin B3Vitamin B3 | +88.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +26.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 1.1µg | 34% |
| Carbs | 3.88g | 84g | 27% |
| Calories | 20kcal | 378kcal | 18% |
| Copper | 0.189mg | 0.06mg | 14% |
| Iron | 2.14mg | 1.44mg | 9% |
| Vitamin E | 1.13mg | 0.03mg | 7% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Vitamin B6 | 0.091mg | 0.013mg | 6% |
| Vitamin B3 | 0.978mg | 1.84mg | 5% |
| Potassium | 202mg | 41mg | 5% |
| Vitamin A | 38µg | 1µg | 4% |
| Folate | 52µg | 66µg | 4% |
| Fats | 0.12g | 2.7g | 4% |
| Protein | 2.2g | 4.2g | 4% |
| Monounsaturated fat | 0g | 1.345g | 3% |
| Saturated fat | 0.04g | 0.669g | 3% |
| Polyunsaturated fat | 0.05g | 0.466g | 3% |
| Zinc | 0.54mg | 0.17mg | 3% |
| Vitamin B1 | 0.143mg | 0.182mg | 3% |
| Magnesium | 14mg | 7mg | 2% |
| Phosphorus | 52mg | 35mg | 2% |
| Choline | 16mg | 6mg | 2% |
| Fiber | 2.1g | 1.6g | 2% |
| Fructose | 1g | 1% | |
| Vitamin B2 | 0.141mg | 0.13mg | 1% |
| Selenium | 2.3µg | 2.9µg | 1% |
| Manganese | 0.158mg | 0.19mg | 1% |
| Sodium | 2mg | 31mg | 1% |
| Calcium | 24mg | 12mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 1.78g | 82.4g | N/A |
| Sugar | 1.88g | 45.42g | N/A |
| Vitamin B5 | 0.274mg | 0.297mg | 0% |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Tryptophan | 0.027mg | 0.061mg | 0% |
| Threonine | 0.084mg | 0.123mg | 0% |
| Isoleucine | 0.075mg | 0.165mg | 0% |
| Leucine | 0.128mg | 0.295mg | 0% |
| Lysine | 0.104mg | 0.157mg | 0% |
| Methionine | 0.031mg | 0.076mg | 0% |
| Phenylalanine | 0.075mg | 0.203mg | 0% |
| Valine | 0.115mg | 0.192mg | 0% |
| Histidine | 0.049mg | 0.088mg | 0% |
| Omega-3 - DHA | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more WaterWater | +1065.3% |
| Contains more ProteinProtein | +90.9% |
| Contains more FatsFats | +2150% |
| Contains more CarbsCarbs | +2064.9% |
| Contains more OtherOther | +89.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
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 | -94% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +832% |
