Mashed potato vs. Fortune cookie — In-Depth Nutrition Comparison
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Significant differences between mashed potato and fortune cookie
- Mashed potato has more vitamin B6 and potassium; however, fortune cookie is richer in folate, iron, vitamin B1, and vitamin B2.
- Fortune cookie covers your daily folate needs 14% more than mashed potato.
- Fortune cookie has 10 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while fortune cookie has 31mg.
Specific food types used in this comparison are Fast foods, potato, mashed 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 | +114.3% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +597.6% |
| Contains more ZincZinc | +29.4% |
| Contains more PhosphorusPhosphorus | +68.6% |
| Contains more IronIron | +364.5% |
| Contains more CopperCopper | +71.4% |
| Contains less SodiumSodium | -89.9% |
| Contains more ManganeseManganese | +93.9% |
| 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.
| Contains more Vitamin AVitamin A | +4200% |
| Contains more Vitamin EVitamin E | +1300% |
| Contains more Vitamin B6Vitamin B6 | +823.1% |
| Contains more Vitamin B12Vitamin B12 | +600% |
| Contains more Vitamin KVitamin K | +436.4% |
| Contains more CholineCholine | +123.3% |
| Contains more Vitamin B1Vitamin B1 | +1113.3% |
| Contains more Vitamin B2Vitamin B2 | +766.7% |
| Contains more Vitamin B3Vitamin B3 | +70.4% |
| Contains more FolateFolate | +633.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Carbs | 14.65g | 84g | 23% |
| Calories | 89kcal | 378kcal | 14% |
| Iron | 0.31mg | 1.44mg | 14% |
| Folate | 9µg | 66µg | 14% |
| Vitamin B1 | 0.015mg | 0.182mg | 14% |
| Sodium | 306mg | 31mg | 12% |
| Vitamin B2 | 0.015mg | 0.13mg | 9% |
| Vitamin B6 | 0.12mg | 0.013mg | 8% |
| Potassium | 286mg | 41mg | 7% |
| Vitamin B5 | 0.297mg | 6% | |
| Polyunsaturated fat | 1.342g | 0.466g | 6% |
| Vitamin A | 43µg | 1µg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin B3 | 1.08mg | 1.84mg | 5% |
| Protein | 1.65g | 4.2g | 5% |
| Selenium | 0.8µg | 2.9µg | 4% |
| Manganese | 0.098mg | 0.19mg | 4% |
| Vitamin K | 5.9µg | 1.1µg | 4% |
| Vitamin B12 | 0.07µg | 0.01µg | 3% |
| Phosphorus | 59mg | 35mg | 3% |
| Vitamin E | 0.42mg | 0.03mg | 3% |
| Copper | 0.035mg | 0.06mg | 3% |
| Magnesium | 15mg | 7mg | 2% |
| Monounsaturated fat | 0.72g | 1.345g | 2% |
| Choline | 13.4mg | 6mg | 1% |
| Calcium | 18mg | 12mg | 1% |
| Fiber | 1.3g | 1.6g | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Fats | 2.82g | 2.7g | 0% |
| Net carbs | 13.35g | 82.4g | N/A |
| Sugar | 0.5g | 45.42g | N/A |
| Zinc | 0.22mg | 0.17mg | 0% |
| Trans fat | 0.105g | N/A | |
| Saturated fat | 0.577g | 0.669g | 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more WaterWater | +895.3% |
| Contains more OtherOther | +14.5% |
| Contains more ProteinProtein | +154.5% |
| Contains more CarbsCarbs | +473.4% |
~equal in
Fats
~2.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 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 | -13.8% |
| Contains more Poly. FatPolyunsaturated fat | +188% |
| Contains more Mono. FatMonounsaturated fat | +86.8% |
