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

Black turtle bean vs. Fortune cookie — In-Depth Nutrition Comparison

Compare

What are the differences between black turtle bean and fortune cookie?

  • Black turtle bean is richer than fortune cookie in copper, folate, iron, vitamin B1, phosphorus, fiber, potassium, magnesium, manganese, and vitamin B6.
  • Black turtle bean's daily need coverage for copper is 104% more.
  • Black turtle bean has 37 times more potassium than fortune cookie. While black turtle bean has 1500mg of potassium, fortune cookie has only 41mg.
  • The glycemic index of black turtle bean is lower.

We used Beans, black turtle, mature seeds, raw and Cookies, fortune types in this article.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +2185.7%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +3558.5%
Contains more IronIron +504.2%
Contains more CopperCopper +1566.7%
Contains more ZincZinc +1194.1%
Contains more PhosphorusPhosphorus +1157.1%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +426.3%
~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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +394.5%
Contains more Vitamin B2Vitamin B2 +48.5%
Contains more Vitamin B5Vitamin B5 +202.7%
Contains more Vitamin B6Vitamin B6 +2100%
Contains more Vitamin KVitamin K +409.1%
Contains more FolateFolate +572.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.84mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Fortune cookie DV% diff.
Copper 1mg 0.06mg 104%
Folate 444µg 66µg 95%
Iron 8.7mg 1.44mg 91%
Vitamin B1 0.9mg 0.182mg 60%
Phosphorus 440mg 35mg 58%
Fiber 15.5g 1.6g 56%
Potassium 1500mg 41mg 43%
Magnesium 160mg 7mg 36%
Manganese 1mg 0.19mg 35%
Protein 21.25g 4.2g 34%
Vitamin B6 0.286mg 0.013mg 21%
Zinc 2.2mg 0.17mg 18%
Calcium 160mg 12mg 15%
Vitamin B5 0.899mg 0.297mg 12%
Carbs 63.25g 84g 7%
Vitamin B2 0.193mg 0.13mg 5%
Vitamin K 5.6µg 1.1µg 4%
Monounsaturated fat 0.078g 1.345g 3%
Fats 0.9g 2.7g 3%
Saturated fat 0.232g 0.669g 2%
Calories 339kcal 378kcal 2%
Selenium 3.2µg 2.9µg 1%
Choline 6mg 1%
Vitamin B3 1.955mg 1.84mg 1%
Cholesterol 0mg 2mg 1%
Polyunsaturated fat 0.387g 0.466g 1%
Sodium 9mg 31mg 1%
Vitamin E 0.21mg 0.03mg 1%
Net carbs 47.75g 82.4g N/A
Sugar 2.12g 45.42g N/A
Vitamin A 0µg 1µg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.252mg 0.061mg 0%
Threonine 0.894mg 0.123mg 0%
Isoleucine 0.938mg 0.165mg 0%
Leucine 1.697mg 0.295mg 0%
Lysine 1.459mg 0.157mg 0%
Methionine 0.32mg 0.076mg 0%
Phenylalanine 1.149mg 0.203mg 0%
Valine 1.112mg 0.192mg 0%
Histidine 0.592mg 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +406%
Contains more WaterWater +37.5%
Contains more OtherOther +227.3%
Contains more FatsFats +200%
Contains more CarbsCarbs +32.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -65.3%
Contains more Mono. FatMonounsaturated fat +1624.4%
Contains more Poly. FatPolyunsaturated fat +20.4%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.