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

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What are the differences between fortune cookie and black turtle bean?

  • 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.
  • The glycemic index of black turtle bean is lower.

We used Cookies, fortune and Beans, black turtle, mature seeds, raw types in this article.

Infographic

Fortune cookie vs Black turtle bean infographic
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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.
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%
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%
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%
Contains more SeleniumSelenium +10.3%

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% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.955mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +200%
Contains more CarbsCarbs +32.8%
Contains more ProteinProtein +406%
Contains more WaterWater +37.5%
Contains more OtherOther +227.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +1624.4%
Contains more Poly. FatPolyunsaturated fat +20.4%
Contains less Sat. FatSaturated fat -65.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fortune cookie Black turtle bean
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 Fortune cookie Black turtle bean DV% diff.
Copper 0.06mg 1mg 104%
Folate 66µg 444µg 95%
Iron 1.44mg 8.7mg 91%
Vitamin B1 0.182mg 0.9mg 60%
Phosphorus 35mg 440mg 58%
Fiber 1.6g 15.5g 56%
Potassium 41mg 1500mg 43%
Magnesium 7mg 160mg 36%
Manganese 0.19mg 1mg 35%
Protein 4.2g 21.25g 34%
Vitamin B6 0.013mg 0.286mg 21%
Zinc 0.17mg 2.2mg 18%
Calcium 12mg 160mg 15%
Vitamin B5 0.297mg 0.899mg 12%
Carbs 84g 63.25g 7%
Vitamin B2 0.13mg 0.193mg 5%
Vitamin K 1.1µg 5.6µg 4%
Monounsaturated fat 1.345g 0.078g 3%
Fats 2.7g 0.9g 3%
Saturated fat 0.669g 0.232g 2%
Calories 378kcal 339kcal 2%
Selenium 2.9µg 3.2µg 1%
Choline 6mg 1%
Vitamin B3 1.84mg 1.955mg 1%
Cholesterol 2mg 0mg 1%
Polyunsaturated fat 0.466g 0.387g 1%
Sodium 31mg 9mg 1%
Vitamin E 0.03mg 0.21mg 1%
Net carbs 82.4g 47.75g N/A
Sugar 45.42g 2.12g N/A
Vitamin A 1µg 0µg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.061mg 0.252mg 0%
Threonine 0.123mg 0.894mg 0%
Isoleucine 0.165mg 0.938mg 0%
Leucine 0.295mg 1.697mg 0%
Lysine 0.157mg 1.459mg 0%
Methionine 0.076mg 0.32mg 0%
Phenylalanine 0.203mg 1.149mg 0%
Valine 0.192mg 1.112mg 0%
Histidine 0.088mg 0.592mg 0%
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Black turtle bean
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
15%
Fortune cookie
60%
Black turtle bean
Minerals Daily Need Coverage Score
15%
Fortune cookie
135%
Black turtle bean

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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.