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  6. Cranberry bean raw vs. Shortbread

Cranberry bean raw vs. Shortbread — In-Depth Nutrition Comparison

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Differences between cranberry bean raw and shortbread

  • Shortbread contains less folate, fiber, copper, phosphorus, potassium, magnesium, vitamin B1, zinc, and iron than cranberry bean raw.
  • Cranberry bean raw's daily need coverage for folate is 131% higher.
  • Shortbread contains 19 times less fiber than cranberry bean raw. Cranberry bean raw contains 24.7g of fiber, while shortbread contains 1.3g.
  • The amount of saturated fat in cranberry bean raw is lower.
  • Cranberry bean raw has a lower glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of shortbread is 64.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +1014.3%
Contains more CalciumCalcium +876.9%
Contains more PotassiumPotassium +1413.6%
Contains more IronIron +67.8%
Contains more CopperCopper +782.2%
Contains more ZincZinc +640.8%
Contains more PhosphorusPhosphorus +463.6%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +134.1%
Contains more SeleniumSelenium +104.8%

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.
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% 187% 49% 27% 45% 71% 0% 0% 453% 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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin B1Vitamin B1 +111.6%
Contains more Vitamin B5Vitamin B5 +133%
Contains more Vitamin B6Vitamin B6 +335.2%
Contains more FolateFolate +645.7%
Contains more Vitamin B2Vitamin B2 +47.4%
Contains more Vitamin B3Vitamin B3 +125.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Shortbread DV% diff.
Folate 604µg 81µg 131%
Fiber 24.7g 1.3g 94%
Copper 0.794mg 0.09mg 78%
Polyunsaturated fat 0.527g 8.326g 52%
Phosphorus 372mg 66mg 44%
Fats 1.23g 26.22g 38%
Potassium 1332mg 88mg 37%
Saturated fat 0.316g 8.105g 35%
Protein 23.03g 5.37g 35%
Magnesium 156mg 14mg 34%
Vitamin B1 0.747mg 0.353mg 33%
Zinc 3.63mg 0.49mg 29%
Iron 5mg 2.98mg 25%
Manganese 0.92mg 0.393mg 23%
Vitamin B6 0.309mg 0.071mg 18%
Starch 40.47g 17%
Monounsaturated fat 0.106g 6.708g 17%
Vitamin E 2.44mg 16%
Sodium 6mg 353mg 15%
Selenium 12.7µg 6.2µg 12%
Calcium 127mg 13mg 11%
Vitamin B3 1.455mg 3.275mg 11%
Calories 335kcal 514kcal 9%
Vitamin K 11µg 9%
Vitamin B5 0.748mg 0.321mg 9%
Vitamin B2 0.213mg 0.314mg 8%
Carbs 60.05g 63.78g 1%
Net carbs 35.35g 62.48g N/A
Sugar 21.65g N/A
Trans fat 0g 0.714g N/A
Choline 0.9mg 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +328.9%
Contains more WaterWater +244.2%
Contains more OtherOther +220.4%
Contains more FatsFats +2031.7%
~equal in Carbs ~63.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -96.1%
Contains more Mono. FatMonounsaturated fat +6228.3%
Contains more Poly. FatPolyunsaturated fat +1479.9%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.