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

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The main differences between Fortune cookie and Broad bean raw

  • 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.

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

Infographic

Fortune cookie vs Broad bean raw 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 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more SeleniumSelenium +262.5%
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%
~equal in Iron ~1.55mg

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% 0.18% 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 12% 20% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +36.8%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg

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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +269.9%
Contains more CarbsCarbs +376.5%
Contains more ProteinProtein +88.6%
Contains more WaterWater +807.5%
~equal in Other ~1.12g

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
21% 18% 61%
Saturated Fat: Sat. Fat 0.118 g
Monounsaturated Fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated Fat +1193.3%
Contains more Poly. FatPolyunsaturated fat +36.3%
Contains less Sat. FatSaturated Fat -82.4%

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 Broad bean raw
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 Fortune cookie Broad bean raw Opinion
Calories 378kcal 88kcal Fortune cookie
Protein 4.2g 7.92g Broad bean raw
Fats 2.7g 0.73g Fortune cookie
Vitamin C 0mg 3.7mg Broad bean raw
Net carbs 82.4g 10.13g Fortune cookie
Carbs 84g 17.63g Fortune cookie
Cholesterol 2mg 0mg Broad bean raw
Magnesium 7mg 33mg Broad bean raw
Calcium 12mg 37mg Broad bean raw
Potassium 41mg 332mg Broad bean raw
Iron 1.44mg 1.55mg Broad bean raw
Sugar 45.42g 9.21g Broad bean raw
Fiber 1.6g 7.5g Broad bean raw
Copper 0.06mg 0.402mg Broad bean raw
Zinc 0.17mg 1mg Broad bean raw
Phosphorus 35mg 129mg Broad bean raw
Sodium 31mg 25mg Broad bean raw
Vitamin A 3IU 333IU Broad bean raw
Vitamin A 1µg 17µg Broad bean raw
Vitamin E 0.03mg 1.16mg Broad bean raw
Manganese 0.19mg 0.661mg Broad bean raw
Selenium 2.9µg 0.8µg Fortune cookie
Vitamin B1 0.182mg 0.133mg Fortune cookie
Vitamin B2 0.13mg 0.29mg Broad bean raw
Vitamin B3 1.84mg 2.249mg Broad bean raw
Vitamin B5 0.297mg 0.225mg Fortune cookie
Vitamin B6 0.013mg 0.104mg Broad bean raw
Vitamin B12 0.01µg 0µg Fortune cookie
Vitamin K 1.1µg 40.9µg Broad bean raw
Folate 66µg 148µg Broad bean raw
Choline 6mg Fortune cookie
Saturated Fat 0.669g 0.118g Broad bean raw
Monounsaturated Fat 1.345g 0.104g Fortune cookie
Polyunsaturated fat 0.466g 0.342g 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
Fortune cookie Broad bean raw
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
14%
Fortune cookie
35%
Broad bean raw
Minerals Daily Need Coverage Score
15%
Fortune cookie
43%
Broad bean raw

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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/nutrients
  2. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.