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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 from 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% 20% 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% 0.18% 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 +11000%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean raw Fortune cookie Opinion
Calories 88kcal 378kcal Fortune cookie
Protein 7.92g 4.2g Broad bean raw
Fats 0.73g 2.7g Fortune cookie
Vitamin C 3.7mg 0mg Broad bean raw
Net carbs 10.13g 82.4g Fortune cookie
Carbs 17.63g 84g Fortune cookie
Cholesterol 0mg 2mg Broad bean raw
Magnesium 33mg 7mg Broad bean raw
Calcium 37mg 12mg Broad bean raw
Potassium 332mg 41mg Broad bean raw
Iron 1.55mg 1.44mg Broad bean raw
Sugar 9.21g 45.42g Broad bean raw
Fiber 7.5g 1.6g Broad bean raw
Copper 0.402mg 0.06mg Broad bean raw
Zinc 1mg 0.17mg Broad bean raw
Phosphorus 129mg 35mg Broad bean raw
Sodium 25mg 31mg Broad bean raw
Vitamin A 333IU 3IU Broad bean raw
Vitamin A 17µg 1µg Broad bean raw
Vitamin E 1.16mg 0.03mg Broad bean raw
Manganese 0.661mg 0.19mg Broad bean raw
Selenium 0.8µg 2.9µg Fortune cookie
Vitamin B1 0.133mg 0.182mg Fortune cookie
Vitamin B2 0.29mg 0.13mg Broad bean raw
Vitamin B3 2.249mg 1.84mg Broad bean raw
Vitamin B5 0.225mg 0.297mg Fortune cookie
Vitamin B6 0.104mg 0.013mg Broad bean raw
Vitamin B12 0µg 0.01µg Fortune cookie
Vitamin K 40.9µg 1.1µg Broad bean raw
Folate 148µg 66µg Broad bean raw
Choline 6mg Fortune cookie
Saturated Fat 0.118g 0.669g Broad bean raw
Monounsaturated Fat 0.104g 1.345g Fortune cookie
Polyunsaturated fat 0.342g 0.466g Fortune cookie
Tryptophan 0.061mg Fortune cookie
Threonine 0.123mg Fortune cookie
Isoleucine 0.165mg Fortune cookie
Leucine 0.295mg Fortune cookie
Lysine 0.157mg Fortune cookie
Methionine 0.076mg Fortune cookie
Phenylalanine 0.203mg Fortune cookie
Valine 0.192mg Fortune cookie
Histidine 0.088mg Fortune cookie
Omega-3 - DHA 0.001g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean raw 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
35%
Broad bean raw
14%
Fortune cookie
Minerals Daily Need Coverage Score
43%
Broad bean raw
15%
Fortune cookie

Comparison summary

Which food is lower in glycemic index?
Fortune cookie
Fortune cookie is lower in glycemic index (difference - 2)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Broad bean raw
Broad bean raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Broad bean raw
Broad bean raw is lower in Sugar (difference - 36.21g)
Which food contains less Sodium?
Broad bean raw
Broad bean raw contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Broad bean raw
Broad bean raw is lower in Saturated Fat (difference - 0.551g)
Which food is richer in minerals?
Broad bean raw
Broad bean raw is relatively richer in minerals
Which food is richer in vitamins?
Broad bean raw
Broad bean raw 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. 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.