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

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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Fortune cookie
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Fortune cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Black turtle bean
15%
Fortune cookie
Minerals Daily Need Coverage Score
135%
Black turtle bean
15%
Fortune cookie

Comparison summary

Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 43.3g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 0.437g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins

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.