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  6. Beans vs. Cookie dough

Beans vs. Cookie dough — In-Depth Nutrition Comparison

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Differences between beans and cookie dough

  • Beans have more fiber, copper, and zinc, while cookie dough has more iron, vitamin B3, selenium, and vitamin B1.
  • Cookie dough's daily need coverage for saturated fat is 23% higher.
  • Cookie dough contains 2 times less fiber than beans. Beans contain 5.5g of fiber, while cookie dough contains 2.5g.
  • The amount of saturated fat in beans is lower.
  • Beans have a lower glycemic index. The glycemic index of beans is 33, while the glycemic index of cookie dough is 54.

The food types used in this comparison are Beans, baked, canned, no salt added and Cookies, oatmeal, refrigerated dough.

Infographic

Beans vs Cookie dough 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
6
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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +61.3%
Contains more PotassiumPotassium +101.4%
Contains more CopperCopper +87.3%
Contains more ZincZinc +118.8%
Contains less SodiumSodium -99.7%
Contains more IronIron +637.9%
Contains more SeleniumSelenium +102.2%
~equal in Phosphorus ~104mg

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
6
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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +217.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +146.7%
Contains more Vitamin B3Vitamin B3 +333.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +45.8%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beans Cookie dough DV% diff.
Manganese 0.765mg 33%
Fats 0.4g 18.9g 28%
Monounsaturated fat 0.035g 10.531g 26%
Iron 0.29mg 2.14mg 23%
Saturated fat 0.103g 4.751g 21%
Calories 105kcal 424kcal 16%
Polyunsaturated fat 0.172g 2.592g 16%
Sodium 1mg 294mg 13%
Carbs 20.49g 59.1g 13%
Fiber 5.5g 2.5g 12%
Copper 0.206mg 0.11mg 11%
Vitamin B3 0.43mg 1.865mg 9%
Cholesterol 0mg 24mg 8%
Selenium 4.5µg 9.1µg 8%
Vitamin B5 0.372mg 7%
Vitamin B1 0.15mg 0.234mg 7%
Vitamin B6 0.13mg 0.041mg 7%
Vitamin B2 0.06mg 0.148mg 7%
Zinc 1.4mg 0.64mg 7%
Choline 30.8mg 6%
Potassium 296mg 147mg 4%
Vitamin C 3.1mg 0mg 3%
Folate 24µg 35µg 3%
Calcium 50mg 31mg 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin E 0.15mg 1%
Protein 4.8g 5.4g 1%
Magnesium 32mg 28mg 1%
Vitamin K 0.8µg 1%
Net carbs 14.99g 56.6g N/A
Sugar 7.78g N/A
Phosphorus 104mg 104mg 0%
Vitamin A 5µg 4µg 0%
Tryptophan 0.088mg 0%
Threonine 0.177mg 0%
Isoleucine 0.227mg 0%
Leucine 0.414mg 0%
Lysine 0.257mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.278mg 0%
Valine 0.291mg 0%
Histidine 0.125mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more WaterWater +374.5%
Contains more OtherOther +31.5%
Contains more ProteinProtein +12.5%
Contains more FatsFats +4625%
Contains more CarbsCarbs +188.4%

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +29988.6%
Contains more Poly. FatPolyunsaturated fat +1407%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.