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Shortbread vs. Blackberry — In-Depth Nutrition Comparison

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The main differences between shortbread and blackberries

  • Shortbread has more iron, vitamin B1, vitamin B2, vitamin B3, and folate; however, blackberries have more vitamin C, fiber, and manganese.
  • Daily need coverage for saturated fat for shortbread is 40% higher.
  • Blackberries have 353 times less sodium than shortbread. Shortbread has 353mg of sodium, while blackberries have 1mg.
  • Blackberries are lower in saturated fat.
  • Shortbread has a higher glycemic index than blackberries.

Food types used in this article are Cookies, shortbread, commercially prepared, plain and Blackberries, raw.

Infographic

Shortbread vs Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more IronIron +380.6%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +1450%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +123.1%
Contains more PotassiumPotassium +84.1%
Contains more CopperCopper +83.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +64.4%
~equal in Zinc ~0.53mg

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin EVitamin E +108.5%
Contains more Vitamin B1Vitamin B1 +1665%
Contains more Vitamin B2Vitamin B2 +1107.7%
Contains more Vitamin B3Vitamin B3 +407%
Contains more Vitamin B5Vitamin B5 +16.3%
Contains more Vitamin B6Vitamin B6 +136.7%
Contains more FolateFolate +224%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +80%
Contains more CholineCholine +844.4%
~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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +286.3%
Contains more FatsFats +5251%
Contains more CarbsCarbs +563.7%
Contains more OtherOther +186.1%
Contains more WaterWater +2348.6%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +14172.3%
Contains more Poly. FatPolyunsaturated fat +2873.6%
Contains less Sat. FatSaturated fat -99.8%

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
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +29885.7%
Contains more GlucoseGlucose +541.7%
Contains more FructoseFructose +700%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shortbread Blackberry DV% diff.
Polyunsaturated fat 8.326g 0.28g 54%
Fats 26.22g 0.49g 40%
Saturated fat 8.105g 0.014g 37%
Iron 2.98mg 0.62mg 30%
Vitamin B1 0.353mg 0.02mg 28%
Calories 514kcal 43kcal 24%
Vitamin C 0mg 21mg 23%
Vitamin B2 0.314mg 0.026mg 22%
Carbs 63.78g 9.61g 18%
Monounsaturated fat 6.708g 0.047g 17%
Starch 40.47g 0g 17%
Vitamin B3 3.275mg 0.646mg 16%
Fiber 1.3g 5.3g 16%
Sodium 353mg 1mg 15%
Folate 81µg 25µg 14%
Manganese 0.393mg 0.646mg 11%
Selenium 6.2µg 0.4µg 11%
Copper 0.09mg 0.165mg 8%
Vitamin E 2.44mg 1.17mg 8%
Protein 5.37g 1.39g 8%
Vitamin K 11µg 19.8µg 7%
Phosphorus 66mg 22mg 6%
Fructose 0.3g 2.4g 3%
Vitamin B6 0.071mg 0.03mg 3%
Potassium 88mg 162mg 2%
Calcium 13mg 29mg 2%
Choline 0.9mg 8.5mg 1%
Magnesium 14mg 20mg 1%
Vitamin B5 0.321mg 0.276mg 1%
Vitamin A 0µg 11µg 1%
Net carbs 62.48g 4.31g N/A
Sugar 21.65g 4.88g N/A
Zinc 0.49mg 0.53mg 0%
Trans fat 0.714g 0g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shortbread Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
17%
Blackberry
Minerals Daily Need Coverage Score
34%
Shortbread
23%
Blackberry

Comparison summary

Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $0.3)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 16.77g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 352mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 8.091g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 39)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.