Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Fortune cookie
  5. Compare
  6. Fortune cookie vs. Winged bean

Fortune cookie vs. Winged bean — In-Depth Nutrition Comparison

Compare

Significant differences between fortune cookie and winged bean

  • Fortune cookie has more folate and monounsaturated fat; however, winged bean is richer in copper, vitamin B1, potassium, manganese, zinc, and iron.
  • Winged bean covers your daily copper needs 147% more than fortune cookie.
  • Winged bean has 6 times less monounsaturated fat than fortune cookie. Fortune cookie has 1.345g of monounsaturated fat, while winged bean has 0.234g.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of winged bean is 32.

Specific food types used in this comparison are Cookies, fortune and Winged bean tuber, raw.

Infographic

Fortune cookie vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains less SodiumSodium -11.4%
Contains more SeleniumSelenium +314.3%
Contains more MagnesiumMagnesium +242.9%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +1329.3%
Contains more IronIron +38.9%
Contains more CopperCopper +2210%
Contains more ZincZinc +717.6%
Contains more PhosphorusPhosphorus +28.6%
Contains more ManganeseManganese +180%

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +12.2%
Contains more Vitamin B5Vitamin B5 +156%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +247.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +108.2%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B6Vitamin B6 +476.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fortune cookie Winged bean DV% diff.
Copper 0.06mg 1.386mg 147%
Carbs 84g 28.1g 19%
Potassium 41mg 586mg 16%
Vitamin B1 0.182mg 0.379mg 16%
Protein 4.2g 11.6g 15%
Manganese 0.19mg 0.532mg 15%
Folate 66µg 19µg 12%
Calories 378kcal 148kcal 12%
Zinc 0.17mg 1.39mg 11%
Iron 1.44mg 2mg 7%
Fiber 1.6g 6%
Vitamin B6 0.013mg 0.075mg 5%
Vitamin B5 0.297mg 0.116mg 4%
Magnesium 7mg 24mg 4%
Selenium 2.9µg 0.7µg 4%
Monounsaturated fat 1.345g 0.234g 3%
Fats 2.7g 0.9g 3%
Calcium 12mg 30mg 2%
Saturated fat 0.669g 0.222g 2%
Polyunsaturated fat 0.466g 0.174g 2%
Choline 6mg 1%
Vitamin K 1.1µg 1%
Vitamin B2 0.13mg 0.149mg 1%
Vitamin B3 1.84mg 1.64mg 1%
Phosphorus 35mg 45mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 82.4g 28.1g N/A
Sugar 45.42g N/A
Sodium 31mg 35mg 0%
Vitamin E 0.03mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.061mg 0.252mg 0%
Threonine 0.123mg 0.451mg 0%
Isoleucine 0.165mg 0.425mg 0%
Leucine 0.295mg 0.64mg 0%
Lysine 0.157mg 0.592mg 0%
Methionine 0.076mg 0.143mg 0%
Phenylalanine 0.203mg 0.451mg 0%
Valine 0.192mg 0.599mg 0%
Histidine 0.088mg 0.241mg 0%
Omega-3 - DHA 0.001g 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +200%
Contains more CarbsCarbs +198.9%
Contains more ProteinProtein +176.2%
Contains more WaterWater +617.5%
Contains more OtherOther +81.8%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +474.8%
Contains more Poly. FatPolyunsaturated fat +167.8%
Contains less Sat. FatSaturated fat -66.8%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.