Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Winged bean
  5. Compare
  6. Winged bean vs. Shortbread

Winged bean vs. Shortbread — In-Depth Nutrition Comparison

Compare

Differences between winged bean and shortbread

  • Winged bean has more copper, potassium, and zinc, while shortbread has more folate, vitamin B2, iron, vitamin B3, and selenium.
  • Winged bean's daily need coverage for copper is 144% higher.
  • Shortbread contains 7 times less potassium than winged bean. Winged bean contains 586mg of potassium, while shortbread contains 88mg.
  • The amount of sodium in winged bean is lower.
  • 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 Winged bean tuber, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Winged bean vs Shortbread 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 +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%
Contains more IronIron +49%
Contains more PhosphorusPhosphorus +46.7%
Contains more SeleniumSelenium +785.7%

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 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 B2Vitamin B2 +110.7%
Contains more Vitamin B3Vitamin B3 +99.7%
Contains more Vitamin B5Vitamin B5 +176.7%
Contains more FolateFolate +326.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.353mg
~equal in Vitamin B6 ~0.071mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 ProteinProtein +116%
Contains more WaterWater +1494.4%
Contains more OtherOther +94.2%
Contains more FatsFats +2813.3%
Contains more CarbsCarbs +127%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 -97.3%
Contains more Mono. FatMonounsaturated fat +2766.7%
Contains more Poly. FatPolyunsaturated fat +4685.1%

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