Soybean raw vs. Fortune cookie — In-Depth Nutrition Comparison
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How are soybean raw and fortune cookie different?
- Soybean raw has more iron, copper, manganese, phosphorus, folate, magnesium, vitamin B1, vitamin B2, potassium, and zinc than fortune cookie.
- Daily need coverage for iron for soybean raw is 178% higher.
- Soybean raw contains 44 times more potassium than fortune cookie. While soybean raw contains 1797mg of potassium, fortune cookie contains only 41mg.
- Soybean raw has a lower glycemic index (14) than fortune cookie (77).
Soybeans, mature seeds, raw and Cookies, fortune are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +3900% |
| Contains more CalciumCalcium | +2208.3% |
| Contains more PotassiumPotassium | +4282.9% |
| Contains more IronIron | +990.3% |
| Contains more CopperCopper | +2663.3% |
| Contains more ZincZinc | +2776.5% |
| Contains more PhosphorusPhosphorus | +1911.4% |
| Contains less SodiumSodium | -93.5% |
| Contains more ManganeseManganese | +1224.7% |
| Contains more SeleniumSelenium | +513.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2733.3% |
| Contains more Vitamin B1Vitamin B1 | +380.2% |
| Contains more Vitamin B2Vitamin B2 | +569.2% |
| Contains more Vitamin B5Vitamin B5 | +167% |
| Contains more Vitamin B6Vitamin B6 | +2800% |
| Contains more Vitamin KVitamin K | +4172.7% |
| Contains more FolateFolate | +468.2% |
| Contains more CholineCholine | +1831.7% |
| Contains more Vitamin B3Vitamin B3 | +13.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 15.7mg | 1.44mg | 178% |
| Copper | 1.658mg | 0.06mg | 178% |
| Manganese | 2.517mg | 0.19mg | 101% |
| Phosphorus | 704mg | 35mg | 96% |
| Folate | 375µg | 66µg | 77% |
| Polyunsaturated fat | 11.255g | 0.466g | 72% |
| Protein | 36.49g | 4.2g | 65% |
| Magnesium | 280mg | 7mg | 65% |
| Vitamin B1 | 0.874mg | 0.182mg | 58% |
| Vitamin B2 | 0.87mg | 0.13mg | 57% |
| Potassium | 1797mg | 41mg | 52% |
| Zinc | 4.89mg | 0.17mg | 43% |
| Vitamin K | 47µg | 1.1µg | 38% |
| Fiber | 9.3g | 1.6g | 31% |
| Vitamin B6 | 0.377mg | 0.013mg | 28% |
| Calcium | 277mg | 12mg | 27% |
| Selenium | 17.8µg | 2.9µg | 27% |
| Fats | 19.94g | 2.7g | 27% |
| Choline | 115.9mg | 6mg | 20% |
| Carbs | 30.16g | 84g | 18% |
| Saturated fat | 2.884g | 0.669g | 10% |
| Vitamin B5 | 0.793mg | 0.297mg | 10% |
| Monounsaturated fat | 4.404g | 1.345g | 8% |
| Vitamin C | 6mg | 0mg | 7% |
| Vitamin E | 0.85mg | 0.03mg | 5% |
| Calories | 446kcal | 378kcal | 3% |
| Vitamin B3 | 1.623mg | 1.84mg | 1% |
| Sodium | 2mg | 31mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 20.86g | 82.4g | N/A |
| Sugar | 7.33g | 45.42g | N/A |
| Vitamin A | 1µg | 1µg | 0% |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Tryptophan | 0.591mg | 0.061mg | 0% |
| Threonine | 1.766mg | 0.123mg | 0% |
| Isoleucine | 1.971mg | 0.165mg | 0% |
| Leucine | 3.309mg | 0.295mg | 0% |
| Lysine | 2.706mg | 0.157mg | 0% |
| Methionine | 0.547mg | 0.076mg | 0% |
| Phenylalanine | 2.122mg | 0.203mg | 0% |
| Valine | 2.029mg | 0.192mg | 0% |
| Histidine | 1.097mg | 0.088mg | 0% |
| Omega-3 - DHA | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more ProteinProtein | +768.8% |
| Contains more FatsFats | +638.5% |
| Contains more OtherOther | +342.7% |
| Contains more CarbsCarbs | +178.5% |
~equal in
Water
~8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
Saturated fat:
Sat. Fat
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
| Contains more Mono. FatMonounsaturated fat | +227.4% |
| Contains more Poly. FatPolyunsaturated fat | +2315.2% |
| Contains less Sat. FatSaturated fat | -76.8% |