Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Shortbread
  5. Compare
  6. Shortbread vs. Kidney beans raw

Shortbread vs. Kidney beans raw — In-Depth Nutrition Comparison

Compare

How are shortbread and kidney beans raw different?

  • Kidney beans raw has more copper, fiber, folate, iron, phosphorus, potassium, magnesium, manganese, and vitamin B6 than shortbread.
  • Daily need coverage for copper for kidney beans raw is 96% higher.
  • Shortbread contains 68 times more saturated fat than kidney beans raw. While shortbread contains 8.105g of saturated fat, kidney beans raw contains only 0.12g.
  • Kidney beans raw has a lower glycemic index (22) than shortbread (64).

Cookies, shortbread, commercially prepared, plain and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.

Infographic

Shortbread vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +93.8%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +1497.7%
Contains more IronIron +175.2%
Contains more CopperCopper +964.4%
Contains more ZincZinc +469.4%
Contains more PhosphorusPhosphorus +516.7%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +159.8%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +1009.1%
Contains more Vitamin B2Vitamin B2 +43.4%
Contains more Vitamin B3Vitamin B3 +59%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +49.9%
Contains more Vitamin B5Vitamin B5 +143%
Contains more Vitamin B6Vitamin B6 +459.2%
Contains more Vitamin KVitamin K +72.7%
Contains more FolateFolate +386.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shortbread Kidney beans raw DV% diff.
Copper 0.09mg 0.958mg 96%
Fiber 1.3g 24.9g 94%
Folate 81µg 394µg 78%
Iron 2.98mg 8.2mg 65%
Polyunsaturated fat 8.326g 0.457g 52%
Phosphorus 66mg 407mg 49%
Potassium 88mg 1406mg 39%
Fats 26.22g 0.83g 39%
Protein 5.37g 23.58g 36%
Saturated fat 8.105g 0.12g 36%
Magnesium 14mg 140mg 30%
Manganese 0.393mg 1.021mg 27%
Vitamin B6 0.071mg 0.397mg 25%
Zinc 0.49mg 2.79mg 21%
Monounsaturated fat 6.708g 0.064g 17%
Starch 40.47g 17%
Vitamin B1 0.353mg 0.529mg 15%
Vitamin E 2.44mg 0.22mg 15%
Sodium 353mg 24mg 14%
Calcium 13mg 143mg 13%
Calories 514kcal 333kcal 9%
Vitamin B5 0.321mg 0.78mg 9%
Vitamin B3 3.275mg 2.06mg 8%
Vitamin K 11µg 19µg 7%
Vitamin B2 0.314mg 0.219mg 7%
Selenium 6.2µg 3.2µg 5%
Vitamin C 0mg 4.5mg 5%
Carbs 63.78g 60.01g 1%
Net carbs 62.48g 35.11g N/A
Sugar 21.65g 2.23g N/A
Trans fat 0.714g 0g N/A
Choline 0.9mg 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g 0g 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +3059%
Contains more ProteinProtein +339.1%
Contains more WaterWater +226.4%
Contains more OtherOther +271.8%
~equal in Carbs ~60.01g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +10381.3%
Contains more Poly. FatPolyunsaturated fat +1721.9%
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.