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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.

Infographic

Winged bean vs Fortune cookie 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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%
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.
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%
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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
4% 3% 84% 8%
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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
27% 54% 19%
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.
Winged bean Fortune cookie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Winged bean Fortune cookie 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?

ok
ok
is better in case of low diet
Winged bean Fortune cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Winged bean
15%
Fortune cookie
Minerals Daily Need Coverage Score
75%
Winged bean
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 45.42g)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 0.447g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 4mg)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $0.5)
Which food is richer in vitamins?
Fortune cookie
Fortune cookie is relatively richer in vitamins

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.