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

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Differences between maple sugar and fortune cookie

  • Maple sugar is higher in manganese, zinc, calcium, and potassium; however, fortune cookie is richer in folate, vitamin B1, vitamin B3, vitamin B2, and fiber.
  • Maple sugar's daily need coverage for manganese is 184% higher.
  • Maple sugar has 36 times more zinc than fortune cookie. While maple sugar has 6.06mg of zinc, fortune cookie has only 0.17mg.
  • Maple sugar has a lower glycemic index (63) than fortune cookie (77).

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

Infographic

Maple sugar vs Fortune cookie 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
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%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +568.3%
Contains more IronIron +11.8%
Contains more CopperCopper +65%
Contains more ZincZinc +3464.7%
Contains less SodiumSodium -64.5%
Contains more ManganeseManganese +2227.4%
Contains more PhosphorusPhosphorus +1066.7%
Contains more SeleniumSelenium +262.5%

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% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1922.2%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +4500%
Contains more Vitamin B5Vitamin B5 +518.8%
Contains more Vitamin B6Vitamin B6 +333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +185.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
27% 54% 19%
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 -94.6%
Contains more Mono. FatMonounsaturated fat +2001.6%
Contains more Poly. FatPolyunsaturated fat +366%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maple sugar Fortune cookie
Lower in Cholesterol ok
Lower in Sodium 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 Maple sugar Fortune cookie DV% diff.
Manganese 4.422mg 0.19mg 184%
Zinc 6.06mg 0.17mg 54%
Folate 0µg 66µg 17%
Vitamin B1 0.009mg 0.182mg 14%
Vitamin B3 0.04mg 1.84mg 11%
Vitamin B2 0.013mg 0.13mg 9%
Calcium 90mg 12mg 8%
Protein 0.1g 4.2g 8%
Potassium 274mg 41mg 7%
Fiber 0g 1.6g 6%
Phosphorus 3mg 35mg 5%
Vitamin B5 0.048mg 0.297mg 5%
Copper 0.099mg 0.06mg 4%
Selenium 0.8µg 2.9µg 4%
Fats 0.2g 2.7g 4%
Monounsaturated fat 0.064g 1.345g 3%
Saturated fat 0.036g 0.669g 3%
Magnesium 19mg 7mg 3%
Carbs 90.9g 84g 2%
Polyunsaturated fat 0.1g 0.466g 2%
Iron 1.61mg 1.44mg 2%
Choline 2.1mg 6mg 1%
Vitamin K 0µg 1.1µg 1%
Calories 354kcal 378kcal 1%
Vitamin B6 0.003mg 0.013mg 1%
Sodium 11mg 31mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 90.9g 82.4g N/A
Sugar 84.87g 45.42g N/A
Vitamin E 0mg 0.03mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B12 0µg 0.01µg 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 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Fortune cookie
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
1%
Maple sugar
15%
Fortune cookie
Minerals Daily Need Coverage Score
91%
Maple sugar
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Maple sugar
Maple sugar is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 20mg)
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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/nutrients
  2. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.