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  6. Shortbread vs. Cranberry bean raw

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

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Differences between shortbread and cranberry bean raw

  • Shortbread contains less folate, fiber, copper, phosphorus, potassium, magnesium, vitamin B1, zinc, and iron than cranberry bean raw.
  • Cranberry bean raw's daily need coverage for folate is 131% higher.
  • Cranberry bean raw contains 26 times less saturated fat than shortbread. Shortbread contains 8.105g of saturated fat, while cranberry bean raw contains 0.316g.
  • Cranberry bean raw has a lower glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of shortbread is 64.

The food types used in this comparison are Cookies, shortbread, commercially prepared, plain and Beans, cranberry (roman), mature seeds, raw.

Infographic

Shortbread vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +1014.3%
Contains more CalciumCalcium +876.9%
Contains more PotassiumPotassium +1413.6%
Contains more IronIron +67.8%
Contains more CopperCopper +782.2%
Contains more ZincZinc +640.8%
Contains more PhosphorusPhosphorus +463.6%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +134.1%
Contains more SeleniumSelenium +104.8%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +47.4%
Contains more Vitamin B3Vitamin B3 +125.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +111.6%
Contains more Vitamin B5Vitamin B5 +133%
Contains more Vitamin B6Vitamin B6 +335.2%
Contains more FolateFolate +645.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shortbread Cranberry bean raw DV% diff.
Folate 81µg 604µg 131%
Fiber 1.3g 24.7g 94%
Copper 0.09mg 0.794mg 78%
Polyunsaturated fat 8.326g 0.527g 52%
Phosphorus 66mg 372mg 44%
Fats 26.22g 1.23g 38%
Potassium 88mg 1332mg 37%
Saturated fat 8.105g 0.316g 35%
Protein 5.37g 23.03g 35%
Magnesium 14mg 156mg 34%
Vitamin B1 0.353mg 0.747mg 33%
Zinc 0.49mg 3.63mg 29%
Iron 2.98mg 5mg 25%
Manganese 0.393mg 0.92mg 23%
Vitamin B6 0.071mg 0.309mg 18%
Starch 40.47g 17%
Monounsaturated fat 6.708g 0.106g 17%
Vitamin E 2.44mg 16%
Sodium 353mg 6mg 15%
Selenium 6.2µg 12.7µg 12%
Calcium 13mg 127mg 11%
Vitamin B3 3.275mg 1.455mg 11%
Calories 514kcal 335kcal 9%
Vitamin K 11µg 9%
Vitamin B5 0.321mg 0.748mg 9%
Vitamin B2 0.314mg 0.213mg 8%
Carbs 63.78g 60.05g 1%
Net carbs 62.48g 35.35g N/A
Sugar 21.65g N/A
Trans fat 0.714g 0g N/A
Choline 0.9mg 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 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

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +2031.7%
Contains more ProteinProtein +328.9%
Contains more WaterWater +244.2%
Contains more OtherOther +220.4%
~equal in Carbs ~60.05g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +6228.3%
Contains more Poly. FatPolyunsaturated fat +1479.9%
Contains less Sat. FatSaturated fat -96.1%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.