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  6. Black gram vs. Fortune cookie

Black gram vs. Fortune cookie — In-Depth Nutrition Comparison

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The main differences between black gram and fortune cookie

  • Fortune cookie contains less copper, iron, fiber, magnesium, manganese, phosphorus, folate, zinc, potassium, and vitamin B6 than black gram.
  • Daily need coverage for copper for black gram is 102% higher.
  • Fortune cookie has 38 times less magnesium than black gram. Black gram has 267mg of magnesium, while fortune cookie has 7mg.
  • Fortune cookie has a higher glycemic index than black gram.

Food types used in this article are Mungo beans, mature seeds, raw and Cookies, fortune.

Infographic

Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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 +3714.3%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +2297.6%
Contains more IronIron +425.7%
Contains more CopperCopper +1535%
Contains more ZincZinc +1870.6%
Contains more PhosphorusPhosphorus +982.9%
Contains more ManganeseManganese +703.7%
Contains more SeleniumSelenium +182.8%
Contains less SodiumSodium -18.4%

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% 68% 59% 27% 54% 65% 0% 0% 162% 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 +50%
Contains more Vitamin B2Vitamin B2 +95.4%
Contains more Vitamin B5Vitamin B5 +205.1%
Contains more Vitamin B6Vitamin B6 +2061.5%
Contains more FolateFolate +227.3%
Contains more Vitamin B3Vitamin B3 +27.2%
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 Black gram Fortune cookie DV% diff.
Copper 0.981mg 0.06mg 102%
Iron 7.57mg 1.44mg 77%
Fiber 18.3g 1.6g 67%
Magnesium 267mg 7mg 62%
Manganese 1.527mg 0.19mg 58%
Phosphorus 379mg 35mg 49%
Protein 25.21g 4.2g 42%
Folate 216µg 66µg 38%
Zinc 3.35mg 0.17mg 29%
Potassium 983mg 41mg 28%
Vitamin B6 0.281mg 0.013mg 21%
Calcium 138mg 12mg 13%
Vitamin B5 0.906mg 0.297mg 12%
Selenium 8.2µg 2.9µg 10%
Vitamin B2 0.254mg 0.13mg 10%
Carbs 58.99g 84g 8%
Vitamin B1 0.273mg 0.182mg 8%
Polyunsaturated fat 1.071g 0.466g 4%
Saturated fat 0.114g 0.669g 3%
Monounsaturated fat 0.085g 1.345g 3%
Vitamin B3 1.447mg 1.84mg 2%
Calories 341kcal 378kcal 2%
Fats 1.64g 2.7g 2%
Choline 6mg 1%
Vitamin K 1.1µg 1%
Cholesterol 0mg 2mg 1%
Net carbs 40.69g 82.4g N/A
Sugar 45.42g N/A
Sodium 38mg 31mg 0%
Vitamin E 0.03mg 0%
Vitamin A 1µg 1µg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.263mg 0.061mg 0%
Threonine 0.875mg 0.123mg 0%
Isoleucine 1.287mg 0.165mg 0%
Leucine 2.089mg 0.295mg 0%
Lysine 1.674mg 0.157mg 0%
Methionine 0.367mg 0.076mg 0%
Phenylalanine 1.473mg 0.203mg 0%
Valine 1.416mg 0.192mg 0%
Histidine 0.706mg 0.088mg 0%
Omega-3 - DHA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +500.2%
Contains more WaterWater +35%
Contains more OtherOther +205.5%
Contains more FatsFats +64.6%
Contains more CarbsCarbs +42.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 -83%
Contains more Poly. FatPolyunsaturated fat +129.8%
Contains more Mono. FatMonounsaturated fat +1482.4%

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 gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.