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  6. Shortbread vs. Broad bean raw

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

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A recap on differences between shortbread and broad bean raw

  • Shortbread has more vitamin B1, iron, and selenium; however, broad bean raw is higher in copper, vitamin K, fiber, folate, and manganese.
  • Shortbread covers your daily saturated fat needs 40% more than broad bean raw.
  • Broad bean raw contains 14 times less sodium than shortbread. Shortbread contains 353mg of sodium, while broad bean raw contains 25mg.
  • Broad bean raw has less saturated fat.
  • The glycemic index of broad bean raw is higher.

Food varieties used in this article are Cookies, shortbread, commercially prepared, plain and Beans, fava, in pod, raw.

Infographic

Shortbread vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more IronIron +92.3%
Contains more SeleniumSelenium +675%
Contains more MagnesiumMagnesium +135.7%
Contains more CalciumCalcium +184.6%
Contains more PotassiumPotassium +277.3%
Contains more CopperCopper +346.7%
Contains more ZincZinc +104.1%
Contains more PhosphorusPhosphorus +95.5%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +68.2%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin EVitamin E +110.3%
Contains more Vitamin B1Vitamin B1 +165.4%
Contains more Vitamin B3Vitamin B3 +45.6%
Contains more Vitamin B5Vitamin B5 +42.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +46.5%
Contains more Vitamin KVitamin K +271.8%
Contains more FolateFolate +82.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.29mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shortbread Broad bean raw DV% diff.
Polyunsaturated fat 8.326g 0.342g 53%
Fats 26.22g 0.73g 39%
Saturated fat 8.105g 0.118g 36%
Copper 0.09mg 0.402mg 35%
Vitamin K 11µg 40.9µg 25%
Fiber 1.3g 7.5g 25%
Calories 514kcal 88kcal 21%
Iron 2.98mg 1.55mg 18%
Vitamin B1 0.353mg 0.133mg 18%
Monounsaturated fat 6.708g 0.104g 17%
Starch 40.47g 17%
Folate 81µg 148µg 17%
Carbs 63.78g 17.63g 15%
Sodium 353mg 25mg 14%
Manganese 0.393mg 0.661mg 12%
Selenium 6.2µg 0.8µg 10%
Phosphorus 66mg 129mg 9%
Vitamin E 2.44mg 1.16mg 9%
Potassium 88mg 332mg 7%
Vitamin B3 3.275mg 2.249mg 6%
Magnesium 14mg 33mg 5%
Zinc 0.49mg 1mg 5%
Protein 5.37g 7.92g 5%
Vitamin C 0mg 3.7mg 4%
Vitamin B6 0.071mg 0.104mg 3%
Vitamin B5 0.321mg 0.225mg 2%
Vitamin B2 0.314mg 0.29mg 2%
Vitamin A 0µg 17µg 2%
Calcium 13mg 37mg 2%
Net carbs 62.48g 10.13g N/A
Sugar 21.65g 9.21g N/A
Trans fat 0.714g 0g N/A
Choline 0.9mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +3491.8%
Contains more CarbsCarbs +261.8%
Contains more ProteinProtein +47.5%
Contains more WaterWater +1916.7%
~equal in Other ~1.12g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +6350%
Contains more Poly. FatPolyunsaturated fat +2334.5%
Contains less Sat. FatSaturated fat -98.5%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.