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  6. Mung bean vs. Shortbread

Mung bean vs. Shortbread — In-Depth Nutrition Comparison

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Important differences between mung beans and shortbread

  • Mung beans have more folate, copper, fiber, iron, phosphorus, magnesium, potassium, vitamin B5, and manganese than shortbread.
  • Mung beans' daily need coverage for folate is 136% more.
  • Mung beans contain 14 times more potassium than shortbread. Mung beans contain 1246mg of potassium, while shortbread contains 88mg.
  • Mung beans contain less saturated fat.
  • Shortbread has a higher glycemic index. The glycemic index of shortbread is 64, while the glycemic index of mung beans is 31.

The food varieties used in the comparison are Mung beans, mature seeds, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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 +1250%
Contains more CalciumCalcium +915.4%
Contains more PotassiumPotassium +1315.9%
Contains more IronIron +126.2%
Contains more CopperCopper +945.6%
Contains more ZincZinc +446.9%
Contains more PhosphorusPhosphorus +456.1%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +163.4%
Contains more SeleniumSelenium +32.3%

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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 B1Vitamin B1 +75.9%
Contains more Vitamin B5Vitamin B5 +495%
Contains more Vitamin B6Vitamin B6 +438%
Contains more FolateFolate +671.6%
Contains more CholineCholine +10777.8%
Contains more Vitamin EVitamin E +378.4%
Contains more Vitamin B2Vitamin B2 +34.8%
Contains more Vitamin B3Vitamin B3 +45.5%
Contains more Vitamin KVitamin K +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Shortbread DV% diff.
Folate 625µg 81µg 136%
Copper 0.941mg 0.09mg 95%
Fiber 16.3g 1.3g 60%
Polyunsaturated fat 0.384g 8.326g 53%
Iron 6.74mg 2.98mg 47%
Phosphorus 367mg 66mg 43%
Magnesium 189mg 14mg 42%
Fats 1.15g 26.22g 39%
Protein 23.86g 5.37g 37%
Saturated fat 0.348g 8.105g 35%
Potassium 1246mg 88mg 34%
Vitamin B5 1.91mg 0.321mg 32%
Manganese 1.035mg 0.393mg 28%
Vitamin B6 0.382mg 0.071mg 24%
Vitamin B1 0.621mg 0.353mg 22%
Zinc 2.68mg 0.49mg 20%
Choline 97.9mg 0.9mg 18%
Starch 40.47g 17%
Monounsaturated fat 0.161g 6.708g 16%
Sodium 15mg 353mg 15%
Vitamin E 0.51mg 2.44mg 13%
Calcium 132mg 13mg 12%
Calories 347kcal 514kcal 8%
Vitamin B3 2.251mg 3.275mg 6%
Vitamin B2 0.233mg 0.314mg 6%
Vitamin C 4.8mg 0mg 5%
Selenium 8.2µg 6.2µg 4%
Vitamin K 9µg 11µg 2%
Vitamin A 6µg 0µg 1%
Carbs 62.62g 63.78g 0%
Net carbs 46.32g 62.48g N/A
Sugar 6.6g 21.65g N/A
Trans fat 0g 0.714g N/A
Tryptophan 0.26mg 0%
Threonine 0.782mg 0%
Isoleucine 1.008mg 0%
Leucine 1.847mg 0%
Lysine 1.664mg 0%
Methionine 0.286mg 0%
Phenylalanine 1.443mg 0%
Valine 1.237mg 0%
Histidine 0.695mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 +344.3%
Contains more WaterWater +151.4%
Contains more OtherOther +222.3%
Contains more FatsFats +2180%
~equal in Carbs ~63.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 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 -95.7%
Contains more Mono. FatMonounsaturated fat +4066.5%
Contains more Poly. FatPolyunsaturated fat +2068.2%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.