Shortbread vs. Beans — In-Depth Nutrition Comparison

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Differences between shortbread and beans

Shortbread has more iron, vitamin B2, vitamin B3, vitamin B1, vitamin E, and folate, while beans have more fiber and copper.
Shortbread's daily need coverage for saturated fat is 40% higher.
Beans contain 353 times less sodium than shortbread. Shortbread contains 353mg of sodium, while beans contain 1mg.
Beans have a lower glycemic index. The glycemic index of beans is 33, while the glycemic index of shortbread is 64.

The food types used in this comparison are Cookies, shortbread, commercially prepared, plain and Beans, baked, canned, no salt added.

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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.

Shortbread

Beans

Contains more IronIron	+927.6%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+37.8%

Contains more MagnesiumMagnesium	+128.6%
Contains more CalciumCalcium	+284.6%
Contains more PotassiumPotassium	+236.4%
Contains more CopperCopper	+128.9%
Contains more ZincZinc	+185.7%
Contains more PhosphorusPhosphorus	+57.6%
Contains less SodiumSodium	-99.7%

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.

Shortbread

Beans

Contains more Vitamin EVitamin E	+1526.7%
Contains more Vitamin B1Vitamin B1	+135.3%
Contains more Vitamin B2Vitamin B2	+423.3%
Contains more Vitamin B3Vitamin B3	+661.6%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+1275%
Contains more FolateFolate	+237.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+83.1%
Contains more CholineCholine	+3322.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	8.326g	0.172g	54%
Fats	26.22g	0.4g	40%
Saturated fat	8.105g	0.103g	36%
Iron	2.98mg	0.29mg	34%
Calories	514kcal	105kcal	20%
Vitamin B2	0.314mg	0.06mg	20%
Vitamin B3	3.275mg	0.43mg	18%
Starch	40.47g		17%
Monounsaturated fat	6.708g	0.035g	17%
Manganese	0.393mg		17%
Vitamin B1	0.353mg	0.15mg	17%
Fiber	1.3g	5.5g	17%
Vitamin E	2.44mg	0.15mg	15%
Sodium	353mg	1mg	15%
Carbs	63.78g	20.49g	14%
Folate	81µg	24µg	14%
Copper	0.09mg	0.206mg	13%
Vitamin K	11µg	0.8µg	9%
Zinc	0.49mg	1.4mg	8%
Vitamin B5	0.321mg		6%
Potassium	88mg	296mg	6%
Choline	0.9mg	30.8mg	5%
Vitamin B6	0.071mg	0.13mg	5%
Phosphorus	66mg	104mg	5%
Calcium	13mg	50mg	4%
Magnesium	14mg	32mg	4%
Selenium	6.2µg	4.5µg	3%
Vitamin C	0mg	3.1mg	3%
Vitamin A	0µg	5µg	1%
Protein	5.37g	4.8g	1%
Net carbs	62.48g	14.99g	N/A
Sugar	21.65g	7.78g	N/A
Trans fat	0.714g	0g	N/A
Fructose	0.3g		0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.885g		N/A
Omega-3 - DPA	0.002g	0g	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