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  6. Broad bean raw vs. Fortune cookie

Broad bean raw vs. Fortune cookie — In-Depth Nutrition Comparison

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The main differences between broad bean raw and fortune cookie

  • Fortune cookie contains less copper, vitamin K, fiber, folate, manganese, phosphorus, vitamin B2, potassium, zinc, and vitamin E than broad bean raw.
  • Daily need coverage for copper for broad bean raw is 38% higher.
  • Fortune cookie has 39 times less vitamin E than broad bean raw. Broad bean raw has 1.16mg of vitamin E, while fortune cookie has 0.03mg.

Food types used in this article are Beans, fava, in pod, raw and Cookies, fortune.

Infographic

Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +371.4%
Contains more CalciumCalcium +208.3%
Contains more PotassiumPotassium +709.8%
Contains more CopperCopper +570%
Contains more ZincZinc +488.2%
Contains more PhosphorusPhosphorus +268.6%
Contains less SodiumSodium -19.4%
Contains more ManganeseManganese +247.9%
Contains more SeleniumSelenium +262.5%
~equal in Iron ~1.44mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +3766.7%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B6Vitamin B6 +700%
Contains more Vitamin KVitamin K +3618.2%
Contains more FolateFolate +124.2%
Contains more Vitamin B1Vitamin B1 +36.8%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Fortune cookie DV% diff.
Copper 0.402mg 0.06mg 38%
Vitamin K 40.9µg 1.1µg 33%
Fiber 7.5g 1.6g 24%
Carbs 17.63g 84g 22%
Folate 148µg 66µg 21%
Manganese 0.661mg 0.19mg 20%
Calories 88kcal 378kcal 15%
Phosphorus 129mg 35mg 13%
Vitamin B2 0.29mg 0.13mg 12%
Potassium 332mg 41mg 9%
Vitamin E 1.16mg 0.03mg 8%
Zinc 1mg 0.17mg 8%
Vitamin B6 0.104mg 0.013mg 7%
Protein 7.92g 4.2g 7%
Magnesium 33mg 7mg 6%
Selenium 0.8µg 2.9µg 4%
Vitamin B1 0.133mg 0.182mg 4%
Vitamin C 3.7mg 0mg 4%
Saturated fat 0.118g 0.669g 3%
Vitamin B3 2.249mg 1.84mg 3%
Monounsaturated fat 0.104g 1.345g 3%
Fats 0.73g 2.7g 3%
Calcium 37mg 12mg 3%
Vitamin A 17µg 1µg 2%
Vitamin B5 0.225mg 0.297mg 1%
Cholesterol 0mg 2mg 1%
Iron 1.55mg 1.44mg 1%
Choline 6mg 1%
Polyunsaturated fat 0.342g 0.466g 1%
Net carbs 10.13g 82.4g N/A
Sugar 9.21g 45.42g N/A
Sodium 25mg 31mg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.061mg 0%
Threonine 0.123mg 0%
Isoleucine 0.165mg 0%
Leucine 0.295mg 0%
Lysine 0.157mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.203mg 0%
Valine 0.192mg 0%
Histidine 0.088mg 0%
Omega-3 - DHA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +88.6%
Contains more WaterWater +807.5%
Contains more FatsFats +269.9%
Contains more CarbsCarbs +376.5%
~equal in Other ~1.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -82.4%
Contains more Mono. FatMonounsaturated fat +1193.3%
Contains more Poly. FatPolyunsaturated fat +36.3%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.