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  6. Shortbread vs. Navy bean raw

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

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How are shortbread and navy bean raw different?

  • Shortbread is richer in iron, vitamin B3, and selenium, while navy bean raw is higher in copper, vitamin C, magnesium, folate, and vitamin B5.
  • Shortbread covers your daily need for saturated fat, 40% more than navy bean raw.
  • Shortbread contains 27 times more sodium than navy bean raw. Shortbread contains 353mg of sodium, while navy bean raw contains 13mg.
  • Navy bean raw is lower in saturated fat.
  • Shortbread has a higher glycemic index (64) than navy bean raw (39).

Cookies, shortbread, commercially prepared, plain and Beans, navy, mature seeds, sprouted, raw types were used in this article.

Infographic

Shortbread vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more IronIron +54.4%
Contains more SeleniumSelenium +933.3%
Contains more MagnesiumMagnesium +621.4%
Contains more CalciumCalcium +15.4%
Contains more PotassiumPotassium +248.9%
Contains more CopperCopper +295.6%
Contains more ZincZinc +81.6%
Contains more PhosphorusPhosphorus +51.5%
Contains less SodiumSodium -96.3%
~equal in Manganese ~0.408mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +46%
Contains more Vitamin B3Vitamin B3 +168.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +10.5%
Contains more Vitamin B5Vitamin B5 +157%
Contains more Vitamin B6Vitamin B6 +169%
Contains more FolateFolate +63%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +3645.7%
Contains more CarbsCarbs +388.7%
Contains more ProteinProtein +14.5%
Contains more WaterWater +2098.6%
~equal in Other ~0.95g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +12800%
Contains more Poly. FatPolyunsaturated fat +1945.7%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shortbread Navy bean raw
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Shortbread Navy bean raw DV% diff.
Polyunsaturated fat 8.326g 0.407g 53%
Fats 26.22g 0.7g 39%
Saturated fat 8.105g 0.085g 36%
Copper 0.09mg 0.356mg 30%
Calories 514kcal 67kcal 22%
Vitamin C 0mg 18.8mg 21%
Magnesium 14mg 101mg 21%
Carbs 63.78g 13.05g 17%
Monounsaturated fat 6.708g 0.052g 17%
Starch 40.47g 17%
Vitamin E 2.44mg 16%
Sodium 353mg 13mg 15%
Folate 81µg 132µg 13%
Vitamin B3 3.275mg 1.22mg 13%
Iron 2.98mg 1.93mg 13%
Vitamin B5 0.321mg 0.825mg 10%
Selenium 6.2µg 0.6µg 10%
Vitamin B6 0.071mg 0.191mg 9%
Vitamin K 11µg 9%
Vitamin B2 0.314mg 0.215mg 8%
Potassium 88mg 307mg 6%
Phosphorus 66mg 100mg 5%
Fiber 1.3g 5%
Zinc 0.49mg 0.89mg 4%
Vitamin B1 0.353mg 0.39mg 3%
Protein 5.37g 6.15g 2%
Manganese 0.393mg 0.408mg 1%
Net carbs 62.48g 13.05g N/A
Calcium 13mg 15mg 0%
Sugar 21.65g N/A
Trans fat 0.714g 0g N/A
Choline 0.9mg 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shortbread Navy bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Shortbread
33%
Navy bean raw
Minerals Daily Need Coverage Score
34%
Shortbread
42%
Navy bean raw

Comparison summary

Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 21.65g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 340mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 8.02g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.