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  6. Shortbread vs. Bean raw

Shortbread vs. Bean raw — In-Depth Nutrition Comparison

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The main differences between shortbread and bean raw

  • Shortbread contains less folate, copper, fiber, phosphorus, selenium, magnesium, potassium, manganese, and vitamin B6 than bean raw.
  • Daily need coverage for folate for bean raw is 111% higher.
  • Bean raw has 34 times less saturated fat than shortbread. Shortbread has 8.105g of saturated fat, while bean raw has 0.235g.
  • Shortbread has a higher glycemic index than bean raw.

Food types used in this article are Cookies, shortbread, commercially prepared, plain and Beans, pinto, mature seeds, raw.

Infographic

Shortbread vs Bean raw 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +1157.1%
Contains more CalciumCalcium +769.2%
Contains more PotassiumPotassium +1483%
Contains more IronIron +70.1%
Contains more CopperCopper +892.2%
Contains more ZincZinc +365.3%
Contains more PhosphorusPhosphorus +522.7%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +192.1%
Contains more SeleniumSelenium +350%

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin EVitamin E +1061.9%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +179%
Contains more Vitamin KVitamin K +96.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +102%
Contains more Vitamin B5Vitamin B5 +144.5%
Contains more Vitamin B6Vitamin B6 +567.6%
Contains more FolateFolate +548.1%
Contains more CholineCholine +7255.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shortbread Bean raw DV% diff.
Folate 81µg 525µg 111%
Copper 0.09mg 0.893mg 89%
Fiber 1.3g 15.5g 57%
Polyunsaturated fat 8.326g 0.407g 53%
Phosphorus 66mg 411mg 49%
Magnesium 14mg 176mg 39%
Selenium 6.2µg 27.9µg 39%
Fats 26.22g 1.23g 38%
Potassium 88mg 1393mg 38%
Saturated fat 8.105g 0.235g 36%
Manganese 0.393mg 1.148mg 33%
Protein 5.37g 21.42g 32%
Vitamin B6 0.071mg 0.474mg 31%
Vitamin B1 0.353mg 0.713mg 30%
Iron 2.98mg 5.07mg 26%
Zinc 0.49mg 2.28mg 16%
Monounsaturated fat 6.708g 0.229g 16%
Sodium 353mg 12mg 15%
Vitamin E 2.44mg 0.21mg 15%
Vitamin B3 3.275mg 1.174mg 13%
Choline 0.9mg 66.2mg 12%
Calcium 13mg 113mg 10%
Vitamin B5 0.321mg 0.785mg 9%
Vitamin B2 0.314mg 0.212mg 8%
Calories 514kcal 347kcal 8%
Vitamin C 0mg 6.3mg 7%
Vitamin K 11µg 5.6µg 5%
Starch 40.47g 34.17g 3%
Carbs 63.78g 62.55g 0%
Net carbs 62.48g 47.05g N/A
Sugar 21.65g 2.11g N/A
Trans fat 0.714g 0g N/A
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%
Fructose 0.3g 0g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +2031.7%
Contains more ProteinProtein +298.9%
Contains more WaterWater +214.7%
Contains more OtherOther +236.9%
~equal in Carbs ~62.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +2829.3%
Contains more Poly. FatPolyunsaturated fat +1945.7%
Contains less Sat. FatSaturated fat -97.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +18.4%
Contains more SucroseSucrose +960.1%
Contains more GlucoseGlucose +176.9%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.