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  6. Kidney beans raw vs. Shortbread

Kidney beans raw vs. Shortbread — In-Depth Nutrition Comparison

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How are kidney beans raw and shortbread different?

  • Kidney beans raw has more copper, fiber, folate, iron, phosphorus, potassium, magnesium, manganese, and vitamin B6 than shortbread.
  • Daily need coverage for copper for kidney beans raw is 96% higher.
  • Kidney beans raw contains 19 times more fiber than shortbread. While kidney beans raw contains 24.9g of fiber, shortbread contains only 1.3g.
  • Kidney beans raw has less saturated fat.
  • Kidney beans raw has a lower glycemic index (22) than shortbread (64).

Beans, kidney, all types, mature seeds, raw and Cookies, shortbread, commercially prepared, plain are the varieties used in this article.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +900%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +1497.7%
Contains more IronIron +175.2%
Contains more CopperCopper +964.4%
Contains more ZincZinc +469.4%
Contains more PhosphorusPhosphorus +516.7%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +159.8%
Contains more SeleniumSelenium +93.8%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +49.9%
Contains more Vitamin B5Vitamin B5 +143%
Contains more Vitamin B6Vitamin B6 +459.2%
Contains more Vitamin KVitamin K +72.7%
Contains more FolateFolate +386.4%
Contains more Vitamin EVitamin E +1009.1%
Contains more Vitamin B2Vitamin B2 +43.4%
Contains more Vitamin B3Vitamin B3 +59%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +339.1%
Contains more WaterWater +226.4%
Contains more OtherOther +271.8%
Contains more FatsFats +3059%
~equal in Carbs ~63.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -98.5%
Contains more Mono. FatMonounsaturated fat +10381.3%
Contains more Poly. FatPolyunsaturated fat +1721.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Shortbread
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Shortbread DV% diff.
Copper 0.958mg 0.09mg 96%
Fiber 24.9g 1.3g 94%
Folate 394µg 81µg 78%
Iron 8.2mg 2.98mg 65%
Polyunsaturated fat 0.457g 8.326g 52%
Phosphorus 407mg 66mg 49%
Potassium 1406mg 88mg 39%
Fats 0.83g 26.22g 39%
Protein 23.58g 5.37g 36%
Saturated fat 0.12g 8.105g 36%
Magnesium 140mg 14mg 30%
Manganese 1.021mg 0.393mg 27%
Vitamin B6 0.397mg 0.071mg 25%
Zinc 2.79mg 0.49mg 21%
Monounsaturated fat 0.064g 6.708g 17%
Starch 40.47g 17%
Vitamin B1 0.529mg 0.353mg 15%
Vitamin E 0.22mg 2.44mg 15%
Sodium 24mg 353mg 14%
Calcium 143mg 13mg 13%
Calories 333kcal 514kcal 9%
Vitamin B5 0.78mg 0.321mg 9%
Vitamin B3 2.06mg 3.275mg 8%
Vitamin K 19µg 11µg 7%
Vitamin B2 0.219mg 0.314mg 7%
Selenium 3.2µg 6.2µg 5%
Vitamin C 4.5mg 0mg 5%
Carbs 60.01g 63.78g 1%
Net carbs 35.11g 62.48g N/A
Sugar 2.23g 21.65g N/A
Trans fat 0g 0.714g N/A
Choline 0.9mg 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Shortbread
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
56%
Kidney beans raw
30%
Shortbread
Minerals Daily Need Coverage Score
130%
Kidney beans raw
34%
Shortbread

Comparison summary

Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $1.2)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 19.42g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 329mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 7.985g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.