Fortune cookie vs. Beans — In-Depth Nutrition Comparison
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Significant differences between fortune cookie and beans
- Fortune cookie has more iron, folate, and vitamin B3; however, beans are richer in copper, fiber, zinc, phosphorus, vitamin B6, potassium, and magnesium.
- Beans cover your daily copper needs 16% more than fortune cookie.
- Beans have 5 times less iron than fortune cookie. Fortune cookie has 1.44mg of iron, while beans have 0.29mg.
- Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of beans is 33.
Specific food types used in this comparison are Cookies, fortune and Beans, baked, canned, no salt added.
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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.
| Contains more IronIron | +396.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +357.1% |
| Contains more CalciumCalcium | +316.7% |
| Contains more PotassiumPotassium | +622% |
| Contains more CopperCopper | +243.3% |
| Contains more ZincZinc | +723.5% |
| Contains more PhosphorusPhosphorus | +197.1% |
| Contains less SodiumSodium | -96.8% |
| Contains more SeleniumSelenium | +55.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +21.3% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +327.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +37.5% |
| Contains more FolateFolate | +175% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B6Vitamin B6 | +900% |
| Contains more CholineCholine | +413.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Carbs | 84g | 20.49g | 21% |
| Copper | 0.06mg | 0.206mg | 16% |
| Fiber | 1.6g | 5.5g | 16% |
| Calories | 378kcal | 105kcal | 14% |
| Iron | 1.44mg | 0.29mg | 14% |
| Folate | 66µg | 24µg | 11% |
| Zinc | 0.17mg | 1.4mg | 11% |
| Phosphorus | 35mg | 104mg | 10% |
| Vitamin B6 | 0.013mg | 0.13mg | 9% |
| Vitamin B3 | 1.84mg | 0.43mg | 9% |
| Potassium | 41mg | 296mg | 8% |
| Manganese | 0.19mg | 8% | |
| Magnesium | 7mg | 32mg | 6% |
| Vitamin B5 | 0.297mg | 6% | |
| Choline | 6mg | 30.8mg | 5% |
| Vitamin B2 | 0.13mg | 0.06mg | 5% |
| Calcium | 12mg | 50mg | 4% |
| Fats | 2.7g | 0.4g | 4% |
| Saturated fat | 0.669g | 0.103g | 3% |
| Monounsaturated fat | 1.345g | 0.035g | 3% |
| Vitamin B1 | 0.182mg | 0.15mg | 3% |
| Selenium | 2.9µg | 4.5µg | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Polyunsaturated fat | 0.466g | 0.172g | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Protein | 4.2g | 4.8g | 1% |
| Vitamin E | 0.03mg | 0.15mg | 1% |
| Sodium | 31mg | 1mg | 1% |
| Net carbs | 82.4g | 14.99g | N/A |
| Sugar | 45.42g | 7.78g | N/A |
| Vitamin A | 1µg | 5µg | 0% |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Vitamin K | 1.1µg | 0.8µg | 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 | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
| Contains more FatsFats | +575% |
| Contains more CarbsCarbs | +310% |
| Contains more ProteinProtein | +14.3% |
| Contains more WaterWater | +807.5% |
| Contains more OtherOther | +55.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
| Contains more Mono. FatMonounsaturated fat | +3742.9% |
| Contains more Poly. FatPolyunsaturated fat | +170.9% |
| Contains less Sat. FatSaturated fat | -84.6% |
