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  6. Shortbread vs. Lupin Bean Raw

Shortbread vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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How are shortbread and lupin Bean Raw different?

  • Lupin Bean Raw is higher than shortbread in copper, manganese, fiber, folate, phosphorus, magnesium, zinc, potassium, and vitamin B1.
  • Lupin Bean Raw covers your daily need for copper, 104% more than shortbread.
  • Shortbread contains 7 times more saturated fat than lupin Bean Raw. Shortbread contains 8.105g of saturated fat, while lupin Bean Raw contains 1.156g.

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

Infographic

Shortbread vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +1314.3%
Contains more CalciumCalcium +1253.8%
Contains more PotassiumPotassium +1051.1%
Contains more IronIron +46.3%
Contains more CopperCopper +1035.6%
Contains more ZincZinc +869.4%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +506.1%
Contains more SeleniumSelenium +32.3%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +42.7%
Contains more Vitamin B3Vitamin B3 +49.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +81.3%
Contains more Vitamin B5Vitamin B5 +133.6%
Contains more Vitamin B6Vitamin B6 +402.8%
Contains more FolateFolate +338.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shortbread Lupin Bean Raw DV% diff.
Copper 0.09mg 1.022mg 104%
Manganese 0.393mg 2.382mg 86%
Fiber 1.3g 18.9g 70%
Folate 81µg 355µg 69%
Protein 5.37g 36.17g 62%
Phosphorus 66mg 440mg 53%
Magnesium 14mg 198mg 44%
Zinc 0.49mg 4.75mg 39%
Polyunsaturated fat 8.326g 2.439g 39%
Saturated fat 8.105g 1.156g 32%
Potassium 88mg 1013mg 27%
Fats 26.22g 9.74g 25%
Vitamin B1 0.353mg 0.64mg 24%
Vitamin B6 0.071mg 0.357mg 22%
Starch 40.47g 17%
Iron 2.98mg 4.36mg 17%
Vitamin E 2.44mg 16%
Calcium 13mg 176mg 16%
Sodium 353mg 15mg 15%
Vitamin B5 0.321mg 0.75mg 9%
Vitamin K 11µg 9%
Carbs 63.78g 40.37g 8%
Monounsaturated fat 6.708g 3.94g 7%
Calories 514kcal 371kcal 7%
Vitamin B3 3.275mg 2.19mg 7%
Vitamin B2 0.314mg 0.22mg 7%
Vitamin C 0mg 4.8mg 5%
Selenium 6.2µg 8.2µg 4%
Net carbs 62.48g 21.47g N/A
Sugar 21.65g N/A
Trans fat 0.714g 0g N/A
Choline 0.9mg 0%
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +169.2%
Contains more CarbsCarbs +58%
Contains more ProteinProtein +573.6%
Contains more WaterWater +190%
Contains more OtherOther +218.4%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Mono. FatMonounsaturated fat +70.3%
Contains more Poly. FatPolyunsaturated fat +241.4%
Contains less Sat. FatSaturated fat -85.7%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.