Winged bean vs. Fortune cookie — In-Depth Nutrition Comparison
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Significant differences between winged bean and fortune cookie
- Winged bean has more copper, vitamin B1, potassium, manganese, zinc, and iron; however, fortune cookie is richer in folate and monounsaturated fat.
- Winged bean covers your daily copper needs 147% more than fortune cookie.
- Fortune cookie has 14 times less potassium than winged bean. Winged bean has 586mg of potassium, while fortune cookie has 41mg.
- 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 Winged bean tuber, raw and Cookies, fortune.
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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 | +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% |
| Contains less SodiumSodium | -11.4% |
| Contains more SeleniumSelenium | +314.3% |
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 B1Vitamin B1 | +108.2% |
| Contains more Vitamin B2Vitamin B2 | +14.6% |
| Contains more Vitamin B6Vitamin B6 | +476.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +12.2% |
| Contains more Vitamin B5Vitamin B5 | +156% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +247.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more ProteinProtein | +176.2% |
| Contains more WaterWater | +617.5% |
| Contains more OtherOther | +81.8% |
| Contains more FatsFats | +200% |
| Contains more CarbsCarbs | +198.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
Saturated fat:
Sat. Fat
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
| Contains less Sat. FatSaturated fat | -66.8% |
| Contains more Mono. FatMonounsaturated fat | +474.8% |
| Contains more Poly. FatPolyunsaturated fat | +167.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.386mg | 0.06mg | 147% |
| Carbs | 28.1g | 84g | 19% |
| Potassium | 586mg | 41mg | 16% |
| Vitamin B1 | 0.379mg | 0.182mg | 16% |
| Protein | 11.6g | 4.2g | 15% |
| Manganese | 0.532mg | 0.19mg | 15% |
| Folate | 19µg | 66µg | 12% |
| Calories | 148kcal | 378kcal | 12% |
| Zinc | 1.39mg | 0.17mg | 11% |
| Iron | 2mg | 1.44mg | 7% |
| Fiber | 1.6g | 6% | |
| Vitamin B6 | 0.075mg | 0.013mg | 5% |
| Vitamin B5 | 0.116mg | 0.297mg | 4% |
| Magnesium | 24mg | 7mg | 4% |
| Selenium | 0.7µg | 2.9µg | 4% |
| Monounsaturated fat | 0.234g | 1.345g | 3% |
| Fats | 0.9g | 2.7g | 3% |
| Calcium | 30mg | 12mg | 2% |
| Saturated fat | 0.222g | 0.669g | 2% |
| Polyunsaturated fat | 0.174g | 0.466g | 2% |
| Choline | 6mg | 1% | |
| Vitamin K | 1.1µg | 1% | |
| Vitamin B2 | 0.149mg | 0.13mg | 1% |
| Vitamin B3 | 1.64mg | 1.84mg | 1% |
| Phosphorus | 45mg | 35mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 28.1g | 82.4g | N/A |
| Sugar | 45.42g | N/A | |
| Sodium | 35mg | 31mg | 0% |
| Vitamin E | 0.03mg | 0% | |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Tryptophan | 0.252mg | 0.061mg | 0% |
| Threonine | 0.451mg | 0.123mg | 0% |
| Isoleucine | 0.425mg | 0.165mg | 0% |
| Leucine | 0.64mg | 0.295mg | 0% |
| Lysine | 0.592mg | 0.157mg | 0% |
| Methionine | 0.143mg | 0.076mg | 0% |
| Phenylalanine | 0.451mg | 0.203mg | 0% |
| Valine | 0.599mg | 0.192mg | 0% |
| Histidine | 0.241mg | 0.088mg | 0% |
| Omega-3 - DHA | 0.001g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
15%
Minerals Daily Need Coverage Score
75%
15%
Comparison summary
Which food is lower in Cholesterol?
Winged bean is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 45.42g)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 0.447g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Fortune cookie contains less Sodium (difference - 4mg)
Which food is cheaper?
Fortune cookie is cheaper (difference - $0.5)
Which food is richer in vitamins?
Fortune cookie is relatively richer in vitamins