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  6. Fortune cookie vs. Green bean raw

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

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Summary of differences between fortune cookie and green bean raw

  • Fortune cookie has more vitamin B1, folate, vitamin B3, and iron, while green bean raw has more vitamin K, vitamin A, vitamin C, vitamin B6, and potassium.
  • Green bean raw covers your daily need for vitamin K, 35% more than fortune cookie.
  • Fortune cookie contains 3 times more vitamin B3 than green bean raw. While fortune cookie contains 1.84mg of vitamin B3, green bean raw contains only 0.734mg.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of fortune cookie is 77.

These are the specific foods used in this comparison Cookies, fortune and Beans, snap, green, raw.

Infographic

Fortune cookie vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more IronIron +39.8%
Contains more SeleniumSelenium +383.3%
Contains more MagnesiumMagnesium +257.1%
Contains more CalciumCalcium +208.3%
Contains more PotassiumPotassium +414.6%
Contains more CopperCopper +15%
Contains more ZincZinc +41.2%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +13.7%
~equal in Phosphorus ~38mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +122%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +150.7%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin EVitamin E +1266.7%
Contains more Vitamin B6Vitamin B6 +984.6%
Contains more Vitamin KVitamin K +3809.1%
Contains more CholineCholine +155%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fortune cookie Green bean raw DV% diff.
Vitamin K 1.1µg 43µg 35%
Carbs 84g 6.97g 26%
Calories 378kcal 31kcal 17%
Vitamin C 0mg 12.2mg 14%
Vitamin B6 0.013mg 0.141mg 10%
Folate 66µg 33µg 8%
Vitamin B1 0.182mg 0.082mg 8%
Vitamin B3 1.84mg 0.734mg 7%
Potassium 41mg 211mg 5%
Iron 1.44mg 1.03mg 5%
Protein 4.2g 1.83g 5%
Magnesium 7mg 25mg 4%
Vitamin A 1µg 35µg 4%
Fiber 1.6g 2.7g 4%
Selenium 2.9µg 0.6µg 4%
Fats 2.7g 0.22g 4%
Calcium 12mg 37mg 3%
Vitamin E 0.03mg 0.41mg 3%
Saturated fat 0.669g 0.05g 3%
Monounsaturated fat 1.345g 0.01g 3%
Choline 6mg 15.3mg 2%
Polyunsaturated fat 0.466g 0.113g 2%
Fructose 1.39g 2%
Vitamin B2 0.13mg 0.104mg 2%
Cholesterol 2mg 0mg 1%
Vitamin B5 0.297mg 0.225mg 1%
Sodium 31mg 6mg 1%
Zinc 0.17mg 0.24mg 1%
Copper 0.06mg 0.069mg 1%
Manganese 0.19mg 0.216mg 1%
Net carbs 82.4g 4.27g N/A
Sugar 45.42g 3.26g N/A
Starch 0.88g 0%
Phosphorus 35mg 38mg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.061mg 0.019mg 0%
Threonine 0.123mg 0.079mg 0%
Isoleucine 0.165mg 0.066mg 0%
Leucine 0.295mg 0.112mg 0%
Lysine 0.157mg 0.088mg 0%
Methionine 0.076mg 0.022mg 0%
Phenylalanine 0.203mg 0.067mg 0%
Valine 0.192mg 0.09mg 0%
Histidine 0.088mg 0.034mg 0%
Omega-3 - DHA 0.001g 0g N/A

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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +129.5%
Contains more FatsFats +1127.3%
Contains more CarbsCarbs +1105.2%
Contains more OtherOther +66.7%
Contains more WaterWater +1029%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +13350%
Contains more Poly. FatPolyunsaturated fat +312.4%
Contains less Sat. FatSaturated fat -92.5%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.