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Shortbread vs. Plum — In-Depth Nutrition Comparison

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Differences between shortbread and plums

  • Plums contain less iron, vitamin B1, vitamin B2, folate, vitamin B3, manganese, vitamin E, and selenium than shortbread.
  • Shortbread's daily need coverage for saturated fat is 40% higher.
  • Plums have a lower glycemic index. The glycemic index of plums is 53, while the glycemic index of shortbread is 64.

The food types used in this comparison are Cookies, shortbread, commercially prepared, plain and Plums, raw.

Infographic

Shortbread vs Plum infographic
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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%
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +116.7%
Contains more IronIron +1652.9%
Contains more CopperCopper +57.9%
Contains more ZincZinc +390%
Contains more PhosphorusPhosphorus +312.5%
Contains more ManganeseManganese +655.8%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +78.4%
Contains less SodiumSodium -100%

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%
Plum
3
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin EVitamin E +838.5%
Contains more Vitamin B1Vitamin B1 +1160.7%
Contains more Vitamin B2Vitamin B2 +1107.7%
Contains more Vitamin B3Vitamin B3 +685.4%
Contains more Vitamin B5Vitamin B5 +137.8%
Contains more Vitamin B6Vitamin B6 +144.8%
Contains more Vitamin KVitamin K +71.9%
Contains more FolateFolate +1520%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +111.1%
~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
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +667.1%
Contains more FatsFats +9264.3%
Contains more CarbsCarbs +458.5%
Contains more OtherOther +178.4%
Contains more WaterWater +2323.1%

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
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +4906%
Contains more Poly. FatPolyunsaturated fat +18822.7%
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
Plum
4
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1236.9%
Contains more GlucoseGlucose +1308.3%
Contains more FructoseFructose +923.3%
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 Plum
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Shortbread Plum DV% diff.
Polyunsaturated fat 8.326g 0.044g 55%
Fats 26.22g 0.28g 40%
Saturated fat 8.105g 0.017g 37%
Iron 2.98mg 0.17mg 35%
Vitamin B1 0.353mg 0.028mg 27%
Calories 514kcal 46kcal 23%
Vitamin B2 0.314mg 0.026mg 22%
Folate 81µg 5µg 19%
Vitamin B3 3.275mg 0.417mg 18%
Carbs 63.78g 11.42g 17%
Starch 40.47g 0g 17%
Monounsaturated fat 6.708g 0.134g 16%
Sodium 353mg 0mg 15%
Vitamin E 2.44mg 0.26mg 15%
Manganese 0.393mg 0.052mg 15%
Selenium 6.2µg 0µg 11%
Vitamin C 0mg 9.5mg 11%
Protein 5.37g 0.7g 9%
Phosphorus 66mg 16mg 7%
Vitamin K 11µg 6.4µg 4%
Vitamin B5 0.321mg 0.135mg 4%
Zinc 0.49mg 0.1mg 4%
Copper 0.09mg 0.057mg 4%
Fructose 0.3g 3.07g 3%
Vitamin B6 0.071mg 0.029mg 3%
Vitamin A 0µg 17µg 2%
Potassium 88mg 157mg 2%
Magnesium 14mg 7mg 2%
Calcium 13mg 6mg 1%
Net carbs 62.48g 10.02g N/A
Sugar 21.65g 9.92g N/A
Fiber 1.3g 1.4g 0%
Trans fat 0.714g 0g N/A
Choline 0.9mg 1.9mg 0%
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 0%
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 Plum
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
8%
Plum
Minerals Daily Need Coverage Score
34%
Shortbread
6%
Plum

Comparison summary

Which food is richer in minerals?
Shortbread
Shortbread is relatively richer in minerals
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $0.5)
Which food is richer in vitamins?
Shortbread
Shortbread is relatively richer in vitamins
Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 11.73g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 353mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 8.088g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.