Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bean raw
  5. Compare
  6. Bean raw vs. Shortbread

Bean raw vs. Shortbread — In-Depth Nutrition Comparison

Compare

The main differences between bean raw and shortbread

  • Shortbread contains less folate, copper, fiber, phosphorus, selenium, magnesium, potassium, manganese, and vitamin B6 than bean raw.
  • Daily need coverage for folate for bean raw is 111% higher.
  • Shortbread has 16 times less potassium than bean raw. Bean raw has 1393mg of potassium, while shortbread has 88mg.
  • Bean raw is lower in saturated fat.
  • Shortbread has a higher glycemic index than bean raw.

Food types used in this article are Beans, pinto, mature seeds, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Bean raw vs Shortbread 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +1157.1%
Contains more CalciumCalcium +769.2%
Contains more PotassiumPotassium +1483%
Contains more IronIron +70.1%
Contains more CopperCopper +892.2%
Contains more ZincZinc +365.3%
Contains more PhosphorusPhosphorus +522.7%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +192.1%
Contains more SeleniumSelenium +350%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +102%
Contains more Vitamin B5Vitamin B5 +144.5%
Contains more Vitamin B6Vitamin B6 +567.6%
Contains more FolateFolate +548.1%
Contains more CholineCholine +7255.6%
Contains more Vitamin EVitamin E +1061.9%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +179%
Contains more Vitamin KVitamin K +96.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Shortbread DV% diff.
Folate 525µg 81µg 111%
Copper 0.893mg 0.09mg 89%
Fiber 15.5g 1.3g 57%
Polyunsaturated fat 0.407g 8.326g 53%
Phosphorus 411mg 66mg 49%
Magnesium 176mg 14mg 39%
Selenium 27.9µg 6.2µg 39%
Fats 1.23g 26.22g 38%
Potassium 1393mg 88mg 38%
Saturated fat 0.235g 8.105g 36%
Manganese 1.148mg 0.393mg 33%
Protein 21.42g 5.37g 32%
Vitamin B6 0.474mg 0.071mg 31%
Vitamin B1 0.713mg 0.353mg 30%
Iron 5.07mg 2.98mg 26%
Zinc 2.28mg 0.49mg 16%
Monounsaturated fat 0.229g 6.708g 16%
Sodium 12mg 353mg 15%
Vitamin E 0.21mg 2.44mg 15%
Vitamin B3 1.174mg 3.275mg 13%
Choline 66.2mg 0.9mg 12%
Calcium 113mg 13mg 10%
Vitamin B5 0.785mg 0.321mg 9%
Vitamin B2 0.212mg 0.314mg 8%
Calories 347kcal 514kcal 8%
Vitamin C 6.3mg 0mg 7%
Vitamin K 5.6µg 11µg 5%
Starch 34.17g 40.47g 3%
Carbs 62.55g 63.78g 0%
Net carbs 47.05g 62.48g N/A
Sugar 2.11g 21.65g N/A
Trans fat 0g 0.714g N/A
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%
Fructose 0g 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +298.9%
Contains more WaterWater +214.7%
Contains more OtherOther +236.9%
Contains more FatsFats +2031.7%
~equal in Carbs ~63.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +2829.3%
Contains more Poly. FatPolyunsaturated fat +1945.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +18.4%
Contains more SucroseSucrose +960.1%
Contains more GlucoseGlucose +176.9%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.