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  6. Shortbread vs. Winged bean

Shortbread vs. Winged bean — In-Depth Nutrition Comparison

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Differences between shortbread and winged bean

  • Shortbread has more folate, vitamin B2, iron, vitamin B3, and selenium, while winged bean has more copper, potassium, and zinc.
  • Winged bean's daily need coverage for copper is 144% higher.
  • Winged bean contains 37 times less saturated fat than shortbread. Shortbread contains 8.105g of saturated fat, while winged bean contains 0.222g.
  • Winged bean has a lower glycemic index. The glycemic index of winged bean is 32, while the glycemic index of shortbread is 64.

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

Infographic

Shortbread vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more IronIron +49%
Contains more PhosphorusPhosphorus +46.7%
Contains more SeleniumSelenium +785.7%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +130.8%
Contains more PotassiumPotassium +565.9%
Contains more CopperCopper +1440%
Contains more ZincZinc +183.7%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +35.4%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +110.7%
Contains more Vitamin B3Vitamin B3 +99.7%
Contains more Vitamin B5Vitamin B5 +176.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +326.3%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.379mg
~equal in Vitamin B6 ~0.075mg
~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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +2813.3%
Contains more CarbsCarbs +127%
Contains more ProteinProtein +116%
Contains more WaterWater +1494.4%
Contains more OtherOther +94.2%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +2766.7%
Contains more Poly. FatPolyunsaturated fat +4685.1%
Contains less Sat. FatSaturated fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shortbread Winged bean DV% diff.
Copper 0.09mg 1.386mg 144%
Polyunsaturated fat 8.326g 0.174g 54%
Fats 26.22g 0.9g 39%
Saturated fat 8.105g 0.222g 36%
Calories 514kcal 148kcal 18%
Starch 40.47g 17%
Folate 81µg 19µg 16%
Vitamin E 2.44mg 16%
Monounsaturated fat 6.708g 0.234g 16%
Potassium 88mg 586mg 15%
Sodium 353mg 35mg 14%
Vitamin B2 0.314mg 0.149mg 13%
Protein 5.37g 11.6g 12%
Carbs 63.78g 28.1g 12%
Iron 2.98mg 2mg 12%
Selenium 6.2µg 0.7µg 10%
Vitamin B3 3.275mg 1.64mg 10%
Vitamin K 11µg 9%
Zinc 0.49mg 1.39mg 8%
Manganese 0.393mg 0.532mg 6%
Fiber 1.3g 5%
Vitamin B5 0.321mg 0.116mg 4%
Phosphorus 66mg 45mg 3%
Vitamin B1 0.353mg 0.379mg 2%
Calcium 13mg 30mg 2%
Magnesium 14mg 24mg 2%
Net carbs 62.48g 28.1g N/A
Sugar 21.65g N/A
Vitamin B6 0.071mg 0.075mg 0%
Trans fat 0.714g 0g N/A
Choline 0.9mg 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 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 Winged bean
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
15%
Winged bean
Minerals Daily Need Coverage Score
34%
Shortbread
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 21.65g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 318mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 7.883g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 32)
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 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.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.