Grape vs. Shortbread — In-Depth Nutrition Comparison

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Summary of differences between grapes and shortbread

Grapes have more manganese, while shortbread has more iron, vitamin B1, vitamin B2, folate, vitamin B3, vitamin E, and selenium.
Shortbread covers your daily need for saturated fat, 40% more than grapes.
Grapes contain 2 times more manganese than shortbread. While grapes contain 0.718mg of manganese, shortbread contains only 0.393mg.
The amount of saturated fat in grapes is lower.
Grapes have a lower glycemic index. The glycemic index of grapes is 49, while the glycemic index of shortbread is 64.

These are the specific foods used in this comparison Grapes, american type (slip skin), raw and Cookies, shortbread, commercially prepared, plain.

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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.

Grape

Shortbread

Contains more PotassiumPotassium	+117%
Contains less SodiumSodium	-99.4%
Contains more ManganeseManganese	+82.7%

Contains more MagnesiumMagnesium	+180%
Contains more IronIron	+927.6%
Contains more CopperCopper	+125%
Contains more ZincZinc	+1125%
Contains more PhosphorusPhosphorus	+560%
Contains more SeleniumSelenium	+6100%

~equal in Calcium ~13mg

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.

Grape

Shortbread

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+54.9%
Contains more Vitamin KVitamin K	+32.7%
Contains more CholineCholine	+522.2%

Contains more Vitamin EVitamin E	+1184.2%
Contains more Vitamin B1Vitamin B1	+283.7%
Contains more Vitamin B2Vitamin B2	+450.9%
Contains more Vitamin B3Vitamin B3	+991.7%
Contains more Vitamin B5Vitamin B5	+1237.5%
Contains more FolateFolate	+1925%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.102g	8.326g	55%
Fats	0.35g	26.22g	40%
Saturated fat	0.114g	8.105g	36%
Iron	0.29mg	2.98mg	34%
Calories	67kcal	514kcal	22%
Vitamin B1	0.092mg	0.353mg	22%
Vitamin B2	0.057mg	0.314mg	20%
Folate	4µg	81µg	19%
Vitamin B3	0.3mg	3.275mg	19%
Monounsaturated fat	0.014g	6.708g	17%
Starch		40.47g	17%
Carbs	17.15g	63.78g	16%
Sodium	2mg	353mg	15%
Vitamin E	0.19mg	2.44mg	15%
Manganese	0.718mg	0.393mg	14%
Selenium	0.1µg	6.2µg	11%
Protein	0.63g	5.37g	9%
Phosphorus	10mg	66mg	8%
Copper	0.04mg	0.09mg	6%
Vitamin B5	0.024mg	0.321mg	6%
Zinc	0.04mg	0.49mg	4%
Vitamin C	4mg	0mg	4%
Vitamin K	14.6µg	11µg	3%
Vitamin B6	0.11mg	0.071mg	3%
Potassium	191mg	88mg	3%
Fiber	0.9g	1.3g	2%
Magnesium	5mg	14mg	2%
Vitamin A	5µg	0µg	1%
Choline	5.6mg	0.9mg	1%
Net carbs	16.25g	62.48g	N/A
Calcium	14mg	13mg	0%
Sugar	16.25g	21.65g	N/A
Trans fat	0g	0.714g	N/A
Tryptophan	0.003mg		0%
Threonine	0.017mg		0%
Isoleucine	0.005mg		0%
Leucine	0.013mg		0%
Lysine	0.014mg		0%
Methionine	0.021mg		0%
Phenylalanine	0.013mg		0%
Valine	0.017mg		0%
Histidine	0.023mg		0%
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