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  6. Fortune cookie vs. Yardlong bean (Asparagus bean) raw

Fortune cookie vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Significant differences between fortune cookie and yardlong bean (Asparagus bean) raw

  • Fortune cookie has more iron, vitamin B3, vitamin B1, and monounsaturated fat; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, magnesium, and potassium.
  • Yardlong bean (Asparagus bean) raw covers your daily vitamin C needs 21% more than fortune cookie.
  • Yardlong bean (Asparagus bean) raw has 37 times less monounsaturated fat than fortune cookie. Fortune cookie has 1.345g of monounsaturated fat, while yardlong bean (Asparagus bean) raw has 0.036g.

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

Infographic

Fortune cookie vs Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more IronIron +206.4%
Contains more CopperCopper +25%
Contains more SeleniumSelenium +93.3%
Contains more MagnesiumMagnesium +528.6%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +485.4%
Contains more ZincZinc +117.6%
Contains more PhosphorusPhosphorus +68.6%
Contains less SodiumSodium -87.1%
~equal in Manganese ~0.205mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +70.1%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +348.8%
Contains more Vitamin B5Vitamin B5 +440%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B6Vitamin B6 +84.6%
~equal in Vitamin D ~0µg
~equal in Folate ~62µg

All nutrients comparison - raw data values

Nutrient Fortune cookie Yardlong bean (Asparagus bean) raw DV% diff.
Carbs 84g 8.35g 25%
Vitamin C 0mg 18.8mg 21%
Calories 378kcal 47kcal 17%
Iron 1.44mg 0.47mg 12%
Vitamin B3 1.84mg 0.41mg 9%
Magnesium 7mg 44mg 9%
Potassium 41mg 240mg 6%
Fiber 1.6g 6%
Vitamin B1 0.182mg 0.107mg 6%
Vitamin A 1µg 43µg 5%
Vitamin B5 0.297mg 0.055mg 5%
Calcium 12mg 50mg 4%
Fats 2.7g 0.4g 4%
Saturated fat 0.669g 0.105g 3%
Protein 4.2g 2.8g 3%
Selenium 2.9µg 1.5µg 3%
Phosphorus 35mg 59mg 3%
Monounsaturated fat 1.345g 0.036g 3%
Polyunsaturated fat 0.466g 0.169g 2%
Zinc 0.17mg 0.37mg 2%
Vitamin B2 0.13mg 0.11mg 2%
Sodium 31mg 4mg 1%
Manganese 0.19mg 0.205mg 1%
Copper 0.06mg 0.048mg 1%
Vitamin B6 0.013mg 0.024mg 1%
Cholesterol 2mg 0mg 1%
Vitamin K 1.1µg 1%
Folate 66µg 62µg 1%
Choline 6mg 1%
Net carbs 82.4g 8.35g N/A
Sugar 45.42g N/A
Vitamin E 0.03mg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.061mg 0.032mg 0%
Threonine 0.123mg 0.104mg 0%
Isoleucine 0.165mg 0.15mg 0%
Leucine 0.295mg 0.2mg 0%
Lysine 0.157mg 0.184mg 0%
Methionine 0.076mg 0.04mg 0%
Phenylalanine 0.203mg 0.154mg 0%
Valine 0.192mg 0.162mg 0%
Histidine 0.088mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +50%
Contains more FatsFats +575%
Contains more CarbsCarbs +906%
Contains more OtherOther +83.3%
Contains more WaterWater +998.1%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +3636.1%
Contains more Poly. FatPolyunsaturated fat +175.7%
Contains less Sat. FatSaturated fat -84.3%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.