Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Adzuki bean
  5. Compare
  6. Adzuki bean vs. Fortune cookie

Adzuki bean vs. Fortune cookie — In-Depth Nutrition Comparison

Compare

Important differences between adzuki bean and fortune cookie

  • Adzuki bean has more folate, copper, manganese, phosphorus, fiber, zinc, iron, potassium, magnesium, and vitamin B6 than fortune cookie.
  • Adzuki bean's daily need coverage for folate is 139% more.
  • Adzuki bean contains 31 times more potassium than fortune cookie. Adzuki bean contains 1254mg of potassium, while fortune cookie contains 41mg.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of adzuki bean is 29.

The food varieties used in the comparison are Beans, adzuki, mature seeds, raw and Cookies, fortune.

Infographic

Adzuki bean vs Fortune 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Contains more MagnesiumMagnesium +1714.3%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +2958.5%
Contains more IronIron +245.8%
Contains more CopperCopper +1723.3%
Contains more ZincZinc +2864.7%
Contains more PhosphorusPhosphorus +988.6%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +810.5%
~equal in Selenium ~2.9µg

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.
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B5Vitamin B5 +395.3%
Contains more Vitamin B6Vitamin B6 +2600%
Contains more FolateFolate +842.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Fortune cookie DV% diff.
Folate 622µg 66µg 139%
Copper 1.094mg 0.06mg 115%
Manganese 1.73mg 0.19mg 67%
Phosphorus 381mg 35mg 49%
Zinc 5.04mg 0.17mg 44%
Iron 4.98mg 1.44mg 44%
Fiber 12.7g 1.6g 44%
Potassium 1254mg 41mg 36%
Protein 19.87g 4.2g 31%
Magnesium 127mg 7mg 29%
Vitamin B6 0.351mg 0.013mg 26%
Vitamin B1 0.455mg 0.182mg 23%
Vitamin B5 1.471mg 0.297mg 23%
Vitamin B2 0.22mg 0.13mg 7%
Carbs 62.9g 84g 7%
Calcium 66mg 12mg 5%
Vitamin B3 2.63mg 1.84mg 5%
Monounsaturated fat 0.05g 1.345g 3%
Fats 0.53g 2.7g 3%
Polyunsaturated fat 0.113g 0.466g 2%
Saturated fat 0.191g 0.669g 2%
Calories 329kcal 378kcal 2%
Vitamin K 1.1µg 1%
Sodium 5mg 31mg 1%
Choline 6mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 50.2g 82.4g N/A
Sugar 45.42g N/A
Vitamin E 0.03mg 0%
Vitamin A 1µg 1µg 0%
Selenium 3.1µg 2.9µg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.191mg 0.061mg 0%
Threonine 0.674mg 0.123mg 0%
Isoleucine 0.791mg 0.165mg 0%
Leucine 1.668mg 0.295mg 0%
Lysine 1.497mg 0.157mg 0%
Methionine 0.21mg 0.076mg 0%
Phenylalanine 1.052mg 0.203mg 0%
Valine 1.023mg 0.192mg 0%
Histidine 0.524mg 0.088mg 0%
Omega-3 - DHA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more ProteinProtein +373.1%
Contains more WaterWater +68%
Contains more OtherOther +196.4%
Contains more FatsFats +409.4%
Contains more CarbsCarbs +33.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
27% 54% 19%
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 -71.4%
Contains more Mono. FatMonounsaturated fat +2590%
Contains more Poly. FatPolyunsaturated fat +312.4%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.