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  6. Navy bean raw vs. Shortbread

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

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How are navy bean raw and shortbread different?

  • Navy bean raw is richer in copper, vitamin C, magnesium, folate, and vitamin B5, while shortbread is higher in iron, vitamin B3, and selenium.
  • Shortbread covers your daily need for saturated fat, 40% more than navy bean raw.
  • Navy bean raw is lower in sodium.
  • Shortbread has a higher glycemic index (64) than navy bean raw (39).

Beans, navy, mature seeds, sprouted, raw and Cookies, shortbread, commercially prepared, plain types were used in this article.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +621.4%
Contains more CalciumCalcium +15.4%
Contains more PotassiumPotassium +248.9%
Contains more CopperCopper +295.6%
Contains more ZincZinc +81.6%
Contains more PhosphorusPhosphorus +51.5%
Contains less SodiumSodium -96.3%
Contains more IronIron +54.4%
Contains more SeleniumSelenium +933.3%
~equal in Manganese ~0.393mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 B5Vitamin B5 +157%
Contains more Vitamin B6Vitamin B6 +169%
Contains more FolateFolate +63%
Contains more Vitamin B2Vitamin B2 +46%
Contains more Vitamin B3Vitamin B3 +168.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.353mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +14.5%
Contains more WaterWater +2098.6%
Contains more FatsFats +3645.7%
Contains more CarbsCarbs +388.7%
~equal in Other ~1.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 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 -99%
Contains more Mono. FatMonounsaturated fat +12800%
Contains more Poly. FatPolyunsaturated fat +1945.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean 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 Navy bean raw Shortbread DV% diff.
Polyunsaturated fat 0.407g 8.326g 53%
Fats 0.7g 26.22g 39%
Saturated fat 0.085g 8.105g 36%
Copper 0.356mg 0.09mg 30%
Calories 67kcal 514kcal 22%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 14mg 21%
Carbs 13.05g 63.78g 17%
Monounsaturated fat 0.052g 6.708g 17%
Starch 40.47g 17%
Vitamin E 2.44mg 16%
Sodium 13mg 353mg 15%
Folate 132µg 81µg 13%
Vitamin B3 1.22mg 3.275mg 13%
Iron 1.93mg 2.98mg 13%
Vitamin B5 0.825mg 0.321mg 10%
Selenium 0.6µg 6.2µg 10%
Vitamin B6 0.191mg 0.071mg 9%
Vitamin K 11µg 9%
Vitamin B2 0.215mg 0.314mg 8%
Potassium 307mg 88mg 6%
Phosphorus 100mg 66mg 5%
Fiber 1.3g 5%
Zinc 0.89mg 0.49mg 4%
Vitamin B1 0.39mg 0.353mg 3%
Protein 6.15g 5.37g 2%
Manganese 0.408mg 0.393mg 1%
Net carbs 13.05g 62.48g N/A
Calcium 15mg 13mg 0%
Sugar 21.65g N/A
Trans fat 0g 0.714g N/A
Choline 0.9mg 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean 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
33%
Navy bean raw
30%
Shortbread
Minerals Daily Need Coverage Score
42%
Navy bean raw
34%
Shortbread

Comparison summary

Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 21.65g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 340mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 8.02g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Navy bean raw
Navy bean 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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.