Sweet potato vs. Fortune cookie — In-Depth Nutrition Comparison
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How are sweet potato and fortune cookie different?
- Sweet potato is richer in vitamin A, vitamin B6, copper, vitamin B5, potassium, and fiber, while fortune cookie is higher in folate, iron, vitamin B1, and vitamin B3.
- Sweet potato covers your daily need for vitamin A, 284% more than fortune cookie.
- Sweet potato contains 16 times more vitamin B6 than fortune cookie. Sweet potato contains 0.209mg of vitamin B6, while fortune cookie contains 0.013mg.
Sweet potato, raw, unprepared and Cookies, fortune types were used in this article.
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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 | +257.1% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +722% |
| Contains more CopperCopper | +151.7% |
| Contains more ZincZinc | +76.5% |
| Contains more PhosphorusPhosphorus | +34.3% |
| Contains more ManganeseManganese | +35.8% |
| Contains more IronIron | +136.1% |
| Contains less SodiumSodium | -43.6% |
| Contains more SeleniumSelenium | +383.3% |
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 | +70800% |
| Contains more Vitamin EVitamin E | +766.7% |
| Contains more Vitamin B5Vitamin B5 | +169.4% |
| Contains more Vitamin B6Vitamin B6 | +1507.7% |
| Contains more Vitamin KVitamin K | +63.6% |
| Contains more CholineCholine | +105% |
| Contains more Vitamin B1Vitamin B1 | +133.3% |
| Contains more Vitamin B2Vitamin B2 | +113.1% |
| Contains more Vitamin B3Vitamin B3 | +230.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more WaterWater | +866% |
| Contains more ProteinProtein | +167.5% |
| Contains more FatsFats | +5300% |
| Contains more CarbsCarbs | +317.5% |
| Contains more OtherOther | +12.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 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 | -97.3% |
| Contains more Mono. FatMonounsaturated fat | +134400% |
| Contains more Poly. FatPolyunsaturated fat | +3228.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 709µg | 1µg | 79% |
| Carbs | 20.12g | 84g | 21% |
| Calories | 86kcal | 378kcal | 15% |
| Vitamin B6 | 0.209mg | 0.013mg | 15% |
| Folate | 11µg | 66µg | 14% |
| Iron | 0.61mg | 1.44mg | 10% |
| Vitamin B5 | 0.8mg | 0.297mg | 10% |
| Copper | 0.151mg | 0.06mg | 10% |
| Vitamin B1 | 0.078mg | 0.182mg | 9% |
| Potassium | 337mg | 41mg | 9% |
| Vitamin B3 | 0.557mg | 1.84mg | 8% |
| Fiber | 3g | 1.6g | 6% |
| Protein | 1.57g | 4.2g | 5% |
| Vitamin B2 | 0.061mg | 0.13mg | 5% |
| Starch | 12.65g | 5% | |
| Fats | 0.05g | 2.7g | 4% |
| Selenium | 0.6µg | 2.9µg | 4% |
| Magnesium | 25mg | 7mg | 4% |
| Polyunsaturated fat | 0.014g | 0.466g | 3% |
| Manganese | 0.258mg | 0.19mg | 3% |
| Monounsaturated fat | 0.001g | 1.345g | 3% |
| Saturated fat | 0.018g | 0.669g | 3% |
| Vitamin C | 2.4mg | 0mg | 3% |
| Calcium | 30mg | 12mg | 2% |
| Vitamin E | 0.26mg | 0.03mg | 2% |
| Phosphorus | 47mg | 35mg | 2% |
| Choline | 12.3mg | 6mg | 1% |
| Sodium | 55mg | 31mg | 1% |
| Vitamin K | 1.8µg | 1.1µg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Zinc | 0.3mg | 0.17mg | 1% |
| Fructose | 0.7g | 1% | |
| Net carbs | 17.12g | 82.4g | N/A |
| Sugar | 4.18g | 45.42g | N/A |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Tryptophan | 0.031mg | 0.061mg | 0% |
| Threonine | 0.083mg | 0.123mg | 0% |
| Isoleucine | 0.055mg | 0.165mg | 0% |
| Leucine | 0.092mg | 0.295mg | 0% |
| Lysine | 0.066mg | 0.157mg | 0% |
| Methionine | 0.029mg | 0.076mg | 0% |
| Phenylalanine | 0.089mg | 0.203mg | 0% |
| Valine | 0.086mg | 0.192mg | 0% |
| Histidine | 0.031mg | 0.088mg | 0% |
| Omega-3 - DHA | 0g | 0.001g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
15%
Minerals Daily Need Coverage Score
20%
15%
Comparison summary
Which food is lower in Cholesterol?
Sweet potato is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Sweet potato is lower in Sugar (difference - 41.24g)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.651g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food contains less Sodium?
Fortune cookie contains less Sodium (difference - 24mg)
Which food is cheaper?
Fortune cookie is cheaper (difference - $0.2)
Which food is richer in vitamins?
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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.