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Soup beans vs. Shortbread — In-Depth Nutrition Comparison

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How are soup beans and shortbread different?

  • Soup beans are higher in vitamin A, fiber, and copper; however, shortbread is richer in vitamin B1, iron, vitamin B2, folate, vitamin B3, and vitamin B5.
  • Daily need coverage for saturated fat for shortbread is 34% higher.
  • Soup beans contain 1626 times more vitamin A than shortbread. While soup beans contain 1626IU of vitamin A, shortbread contains only 1IU.
  • Soup beans have less saturated fat.

Soup, bean with ham, canned, chunky, ready-to-serve and Cookies, shortbread, commercially prepared, plain are the varieties used in this article.

Infographic

Soup beans vs Shortbread 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +146.2%
Contains more PotassiumPotassium +98.9%
Contains more CopperCopper +77.8%
Contains more SeleniumSelenium +11.3%
Contains more IronIron +124.1%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +11.9%
Contains less SodiumSodium -11.8%
Contains more ManganeseManganese +35.5%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +488.3%
Contains more Vitamin B2Vitamin B2 +423.3%
Contains more Vitamin B3Vitamin B3 +367.9%
Contains more Vitamin B5Vitamin B5 +702.5%
Contains more Vitamin B6Vitamin B6 +42%
Contains more FolateFolate +575%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2084.2%
Contains more OtherOther +47.6%
Contains more FatsFats +649.1%
Contains more CarbsCarbs +471.5%
~equal in Protein ~5.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +324.6%
Contains more Poly. FatPolyunsaturated fat +2034.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soup beans Shortbread DV% diff.
Polyunsaturated fat 0.39g 8.326g 53%
Fats 3.5g 26.22g 35%
Saturated fat 1.37g 8.105g 31%
Vitamin B1 0.06mg 0.353mg 24%
Iron 1.33mg 2.98mg 21%
Calories 95kcal 514kcal 21%
Vitamin B2 0.06mg 0.314mg 20%
Carbs 11.16g 63.78g 18%
Folate 12µg 81µg 17%
Starch 40.47g 17%
Vitamin E 2.44mg 16%
Vitamin B3 0.7mg 3.275mg 16%
Monounsaturated fat 1.58g 6.708g 13%
Fiber 4.6g 1.3g 13%
Vitamin K 11µg 9%
Vitamin A 81µg 0µg 9%
Copper 0.16mg 0.09mg 8%
Vitamin B5 0.04mg 0.321mg 6%
Manganese 0.29mg 0.393mg 4%
Cholesterol 9mg 0mg 3%
Potassium 175mg 88mg 3%
Sodium 400mg 353mg 2%
Vitamin C 1.8mg 0mg 2%
Vitamin B6 0.05mg 0.071mg 2%
Calcium 32mg 13mg 2%
Selenium 6.9µg 6.2µg 1%
Phosphorus 59mg 66mg 1%
Magnesium 19mg 14mg 1%
Vitamin B12 0.03µg 0µg 1%
Protein 5.19g 5.37g 0%
Net carbs 6.56g 62.48g N/A
Sugar 21.65g N/A
Zinc 0.44mg 0.49mg 0%
Trans fat 0.714g N/A
Choline 0.9mg 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
Soup beans Shortbread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
8%
Soup beans
30%
Shortbread
Minerals Daily Need Coverage Score
31%
Soup beans
34%
Shortbread

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 21.65g)
Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 6.735g)
Which food is lower in Cholesterol?
Shortbread
Shortbread is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Shortbread
Shortbread contains less Sodium (difference - 47mg)
Which food is richer in vitamins?
Shortbread
Shortbread is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (64)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.