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  6. Beans vs. Chocolate chip cookie

Beans vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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What are the differences between beans and chocolate chip cookie?

  • The amount of iron, copper, selenium, vitamin A, vitamin B2, vitamin B3, and magnesium in chocolate chip cookie is higher than in beans.
  • Chocolate chip cookie's daily need coverage for saturated fat is 70% more.
  • Beans have less saturated fat.
  • Beans have a lower glycemic index (33) than chocolate chip cookie (50).

We used Beans, baked, canned, no salt added and Cookies, chocolate chip, prepared from recipe, made with butter types in this article.

Infographic

Beans vs Chocolate chip 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.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more CalciumCalcium +31.6%
Contains more PotassiumPotassium +33.9%
Contains more ZincZinc +48.9%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +71.9%
Contains more IronIron +755.2%
Contains more CopperCopper +87.4%
Contains more SeleniumSelenium +148.9%
~equal in Phosphorus ~100mg

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.
Beans
Beans
5
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +1450%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +54.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2680%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more Vitamin B2Vitamin B2 +195%
Contains more Vitamin B3Vitamin B3 +217.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +37.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beans Chocolate chip cookie DV% diff.
Saturated fat 0.103g 14.071g 63%
Fats 0.4g 28.4g 43%
Polyunsaturated fat 0.172g 4.541g 29%
Manganese 0.663mg 29%
Iron 0.29mg 2.48mg 27%
Cholesterol 0mg 70mg 23%
Fiber 5.5g 22%
Monounsaturated fat 0.035g 8.241g 21%
Copper 0.206mg 0.386mg 20%
Calories 105kcal 488kcal 19%
Sodium 1mg 341mg 15%
Vitamin A 5µg 139µg 15%
Carbs 20.49g 58.2g 13%
Selenium 4.5µg 11.2µg 12%
Vitamin B2 0.06mg 0.177mg 9%
Vitamin B3 0.43mg 1.365mg 6%
Choline 30.8mg 6%
Vitamin B5 0.259mg 5%
Magnesium 32mg 55mg 5%
Vitamin B6 0.13mg 0.084mg 4%
Zinc 1.4mg 0.94mg 4%
Vitamin B12 0µg 0.08µg 3%
Vitamin B1 0.15mg 0.184mg 3%
Vitamin C 3.1mg 0.2mg 3%
Protein 4.8g 5.7g 2%
Folate 24µg 33µg 2%
Potassium 296mg 221mg 2%
Vitamin E 0.15mg 1%
Phosphorus 104mg 100mg 1%
Vitamin K 0.8µg 1%
Calcium 50mg 38mg 1%
Net carbs 14.99g 58.2g N/A
Sugar 7.78g N/A
Tryptophan 0.072mg 0%
Threonine 0.191mg 0%
Isoleucine 0.224mg 0%
Leucine 0.391mg 0%
Lysine 0.214mg 0%
Methionine 0.106mg 0%
Phenylalanine 0.27mg 0%
Valine 0.279mg 0%
Histidine 0.123mg 0%
Omega-3 - DHA 0g 0.003g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more WaterWater +1173.7%
Contains more ProteinProtein +18.8%
Contains more FatsFats +7000%
Contains more CarbsCarbs +184%
Contains more OtherOther +17%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +23445.7%
Contains more Poly. FatPolyunsaturated fat +2540.1%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.