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  6. Beans vs. Shortbread

Beans vs. Shortbread — In-Depth Nutrition Comparison

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Differences between beans and shortbread

  • Beans have more fiber and copper, while shortbread has more iron, vitamin B2, vitamin B3, vitamin B1, vitamin E, and folate.
  • Shortbread's daily need coverage for saturated fat is 40% higher.
  • Shortbread contains 4 times less fiber than beans. Beans contain 5.5g of fiber, while shortbread contains 1.3g.
  • The amount of saturated fat in beans is lower.
  • Beans have a lower glycemic index. The glycemic index of beans is 33, while the glycemic index of shortbread is 64.

The food types used in this comparison are Beans, baked, canned, no salt added and Cookies, shortbread, commercially prepared, plain.

Infographic

Beans 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.
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +128.6%
Contains more CalciumCalcium +284.6%
Contains more PotassiumPotassium +236.4%
Contains more CopperCopper +128.9%
Contains more ZincZinc +185.7%
Contains more PhosphorusPhosphorus +57.6%
Contains less SodiumSodium -99.7%
Contains more IronIron +927.6%
Contains more SeleniumSelenium +37.8%

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.
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +83.1%
Contains more CholineCholine +3322.2%
Contains more Vitamin EVitamin E +1526.7%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +423.3%
Contains more Vitamin B3Vitamin B3 +661.6%
Contains more Vitamin KVitamin K +1275%
Contains more FolateFolate +237.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Shortbread DV% diff.
Polyunsaturated fat 0.172g 8.326g 54%
Fats 0.4g 26.22g 40%
Saturated fat 0.103g 8.105g 36%
Iron 0.29mg 2.98mg 34%
Calories 105kcal 514kcal 20%
Vitamin B2 0.06mg 0.314mg 20%
Vitamin B3 0.43mg 3.275mg 18%
Starch 40.47g 17%
Monounsaturated fat 0.035g 6.708g 17%
Manganese 0.393mg 17%
Vitamin B1 0.15mg 0.353mg 17%
Fiber 5.5g 1.3g 17%
Vitamin E 0.15mg 2.44mg 15%
Sodium 1mg 353mg 15%
Carbs 20.49g 63.78g 14%
Folate 24µg 81µg 14%
Copper 0.206mg 0.09mg 13%
Vitamin K 0.8µg 11µg 9%
Zinc 1.4mg 0.49mg 8%
Vitamin B5 0.321mg 6%
Potassium 296mg 88mg 6%
Choline 30.8mg 0.9mg 5%
Vitamin B6 0.13mg 0.071mg 5%
Phosphorus 104mg 66mg 5%
Calcium 50mg 13mg 4%
Magnesium 32mg 14mg 4%
Selenium 4.5µg 6.2µg 3%
Vitamin C 3.1mg 0mg 3%
Vitamin A 5µg 0µg 1%
Protein 4.8g 5.37g 1%
Net carbs 14.99g 62.48g N/A
Sugar 7.78g 21.65g N/A
Trans fat 0g 0.714g N/A
Fructose 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
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +1916.7%
Contains more OtherOther +66%
Contains more ProteinProtein +11.9%
Contains more FatsFats +6455%
Contains more CarbsCarbs +211.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -98.7%
Contains more Mono. FatMonounsaturated fat +19065.7%
Contains more Poly. FatPolyunsaturated fat +4740.7%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.