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  6. Shortbread vs. Yardlong bean (Asparagus bean) raw

Shortbread vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Differences between shortbread and yardlong bean (Asparagus bean) raw

  • Shortbread has more iron, vitamin B1, vitamin B3, vitamin B2, selenium, and manganese, while yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A.
  • Shortbread's daily need coverage for saturated fat is 40% higher.
  • Yardlong bean (Asparagus bean) raw contains 88 times less sodium than shortbread. Shortbread contains 353mg of sodium, while yardlong bean (Asparagus bean) raw contains 4mg.
  • Shortbread has a lower glycemic index. The glycemic index of shortbread is 64, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

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

Infographic

Shortbread vs Yardlong bean (Asparagus bean) raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more IronIron +534%
Contains more CopperCopper +87.5%
Contains more ZincZinc +32.4%
Contains more PhosphorusPhosphorus +11.9%
Contains more ManganeseManganese +91.7%
Contains more SeleniumSelenium +313.3%
Contains more MagnesiumMagnesium +214.3%
Contains more CalciumCalcium +284.6%
Contains more PotassiumPotassium +172.7%
Contains less SodiumSodium -98.9%

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% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +229.9%
Contains more Vitamin B2Vitamin B2 +185.5%
Contains more Vitamin B3Vitamin B3 +698.8%
Contains more Vitamin B5Vitamin B5 +483.6%
Contains more Vitamin B6Vitamin B6 +195.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +30.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shortbread Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 8.326g 0.169g 54%
Fats 26.22g 0.4g 40%
Saturated fat 8.105g 0.105g 36%
Iron 2.98mg 0.47mg 31%
Calories 514kcal 47kcal 23%
Vitamin C 0mg 18.8mg 21%
Vitamin B1 0.353mg 0.107mg 21%
Vitamin B3 3.275mg 0.41mg 18%
Carbs 63.78g 8.35g 18%
Starch 40.47g 17%
Monounsaturated fat 6.708g 0.036g 17%
Vitamin E 2.44mg 16%
Vitamin B2 0.314mg 0.11mg 16%
Sodium 353mg 4mg 15%
Vitamin K 11µg 9%
Selenium 6.2µg 1.5µg 9%
Manganese 0.393mg 0.205mg 8%
Magnesium 14mg 44mg 7%
Folate 81µg 62µg 5%
Fiber 1.3g 5%
Vitamin B5 0.321mg 0.055mg 5%
Protein 5.37g 2.8g 5%
Vitamin A 0µg 43µg 5%
Copper 0.09mg 0.048mg 5%
Vitamin B6 0.071mg 0.024mg 4%
Calcium 13mg 50mg 4%
Potassium 88mg 240mg 4%
Phosphorus 66mg 59mg 1%
Zinc 0.49mg 0.37mg 1%
Net carbs 62.48g 8.35g N/A
Sugar 21.65g N/A
Trans fat 0.714g 0g N/A
Choline 0.9mg 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +91.8%
Contains more FatsFats +6455%
Contains more CarbsCarbs +663.8%
Contains more OtherOther +71.7%
Contains more WaterWater +2340.3%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +18533.3%
Contains more Poly. FatPolyunsaturated fat +4826.6%
Contains less Sat. FatSaturated fat -98.7%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.