Bean raw vs. Fortune cookie — In-Depth Nutrition Comparison
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Summary of differences between bean raw and fortune cookie
- The amount of folate, copper, fiber, phosphorus, selenium, iron, vitamin B1, manganese, magnesium, and potassium in bean raw is higher than in fortune cookie.
- Bean raw covers your daily need for folate, 115% more than fortune cookie.
- Bean raw contains 34 times more potassium than fortune cookie. While bean raw contains 1393mg of potassium, fortune cookie contains only 41mg.
- Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of fortune cookie is 77.
These are the specific foods used in this comparison Beans, pinto, mature seeds, 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 | +2414.3% |
| Contains more CalciumCalcium | +841.7% |
| Contains more PotassiumPotassium | +3297.6% |
| Contains more IronIron | +252.1% |
| Contains more CopperCopper | +1388.3% |
| Contains more ZincZinc | +1241.2% |
| Contains more PhosphorusPhosphorus | +1074.3% |
| Contains less SodiumSodium | -61.3% |
| Contains more ManganeseManganese | +504.2% |
| Contains more SeleniumSelenium | +862.1% |
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 EVitamin E | +600% |
| Contains more Vitamin B1Vitamin B1 | +291.8% |
| Contains more Vitamin B2Vitamin B2 | +63.1% |
| Contains more Vitamin B5Vitamin B5 | +164.3% |
| Contains more Vitamin B6Vitamin B6 | +3546.2% |
| Contains more Vitamin KVitamin K | +409.1% |
| Contains more FolateFolate | +695.5% |
| Contains more CholineCholine | +1003.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +56.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 66µg | 115% |
| Copper | 0.893mg | 0.06mg | 93% |
| Fiber | 15.5g | 1.6g | 56% |
| Phosphorus | 411mg | 35mg | 54% |
| Iron | 5.07mg | 1.44mg | 45% |
| Selenium | 27.9µg | 2.9µg | 45% |
| Vitamin B1 | 0.713mg | 0.182mg | 44% |
| Manganese | 1.148mg | 0.19mg | 42% |
| Magnesium | 176mg | 7mg | 40% |
| Potassium | 1393mg | 41mg | 40% |
| Vitamin B6 | 0.474mg | 0.013mg | 35% |
| Protein | 21.42g | 4.2g | 34% |
| Zinc | 2.28mg | 0.17mg | 19% |
| Starch | 34.17g | 14% | |
| Choline | 66.2mg | 6mg | 11% |
| Calcium | 113mg | 12mg | 10% |
| Vitamin B5 | 0.785mg | 0.297mg | 10% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Carbs | 62.55g | 84g | 7% |
| Vitamin B2 | 0.212mg | 0.13mg | 6% |
| Vitamin K | 5.6µg | 1.1µg | 4% |
| Vitamin B3 | 1.174mg | 1.84mg | 4% |
| Monounsaturated fat | 0.229g | 1.345g | 3% |
| Saturated fat | 0.235g | 0.669g | 2% |
| Calories | 347kcal | 378kcal | 2% |
| Fats | 1.23g | 2.7g | 2% |
| Vitamin E | 0.21mg | 0.03mg | 1% |
| Sodium | 12mg | 31mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 47.05g | 82.4g | N/A |
| Sugar | 2.11g | 45.42g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Polyunsaturated fat | 0.407g | 0.466g | 0% |
| Tryptophan | 0.237mg | 0.061mg | 0% |
| Threonine | 0.81mg | 0.123mg | 0% |
| Isoleucine | 0.871mg | 0.165mg | 0% |
| Leucine | 1.558mg | 0.295mg | 0% |
| Lysine | 1.356mg | 0.157mg | 0% |
| Methionine | 0.259mg | 0.076mg | 0% |
| Phenylalanine | 1.095mg | 0.203mg | 0% |
| Valine | 0.998mg | 0.192mg | 0% |
| Histidine | 0.556mg | 0.088mg | 0% |
| Omega-3 - DHA | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more ProteinProtein | +410% |
| Contains more WaterWater | +41.6% |
| Contains more OtherOther | +215.5% |
| Contains more FatsFats | +119.5% |
| Contains more CarbsCarbs | +34.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 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 | -64.9% |
| Contains more Mono. FatMonounsaturated fat | +487.3% |
| Contains more Poly. FatPolyunsaturated fat | +14.5% |