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  6. Winged bean vs. Shortbread

Winged bean vs. Shortbread — In-Depth Nutrition Comparison

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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.

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.
Winged bean
Winged bean
7
:
3
Shortbread
Shortbread
Contains more Calcium +130.8%
Contains more Magnesium +71.4%
Contains more Potassium +565.9%
Contains less Sodium -90.1%
Contains more Zinc +183.7%
Contains more Copper +1440%
Contains more Manganese +35.4%
Contains more Iron +49%
Contains more Phosphorus +46.7%
Contains more Selenium +785.7%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Shortbread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 112% 10% 29% 8% 47% 14% 30% 52% 34%
Contains more Calcium +130.8%
Contains more Magnesium +71.4%
Contains more Potassium +565.9%
Contains less Sodium -90.1%
Contains more Zinc +183.7%
Contains more Copper +1440%
Contains more Manganese +35.4%
Contains more Iron +49%
Contains more Phosphorus +46.7%
Contains more Selenium +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.
Winged bean
Winged bean
2
:
7
Shortbread
Shortbread
Contains more Vitamin A +∞%
Contains more Vitamin B2 +110.7%
Contains more Vitamin B3 +99.7%
Contains more Vitamin B5 +176.7%
Contains more Folate +326.3%
Equal in Vitamin B1 - 0.353
Equal in Vitamin B6 - 0.071
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Shortbread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 49% 0% 0% 89% 73% 62% 20% 17% 61% 0% 28%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +110.7%
Contains more Vitamin B3 +99.7%
Contains more Vitamin B5 +176.7%
Contains more Folate +326.3%
Equal in Vitamin B1 - 0.353
Equal in Vitamin B6 - 0.071

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
3
:
2
Shortbread
Shortbread
Contains more Protein +116%
Contains more Water +1494.4%
Contains more Other +94.2%
Contains more Fats +2813.3%
Contains more Carbs +127%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Shortbread
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 Protein +116%
Contains more Water +1494.4%
Contains more Other +94.2%
Contains more Fats +2813.3%
Contains more Carbs +127%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Shortbread
Shortbread
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +2766.7%
Contains more Polyunsaturated fat +4685.1%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Shortbread
35% 29% 36%
Saturated Fat: 8.105 g
Monounsaturated Fat: 6.708 g
Polyunsaturated fat: 8.326 g
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +2766.7%
Contains more Polyunsaturated fat +4685.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Shortbread
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 Winged bean Shortbread Opinion
Net carbs 28.1g 62.48g Shortbread
Protein 11.6g 5.37g Winged bean
Fats 0.9g 26.22g Shortbread
Carbs 28.1g 63.78g Shortbread
Calories 148kcal 514kcal Shortbread
Starch 40.47g Shortbread
Fructose 0.3g Shortbread
Sugar 21.65g Winged bean
Fiber 1.3g Shortbread
Calcium 30mg 13mg Winged bean
Iron 2mg 2.98mg Shortbread
Magnesium 24mg 14mg Winged bean
Phosphorus 45mg 66mg Shortbread
Potassium 586mg 88mg Winged bean
Sodium 35mg 353mg Winged bean
Zinc 1.39mg 0.49mg Winged bean
Copper 1.386mg 0.09mg Winged bean
Manganese 0.532mg 0.393mg Winged bean
Selenium 0.7µg 6.2µg Shortbread
Vitamin A 0IU 1IU Shortbread
Vitamin E 2.44mg Shortbread
Vitamin B1 0.379mg 0.353mg Winged bean
Vitamin B2 0.149mg 0.314mg Shortbread
Vitamin B3 1.64mg 3.275mg Shortbread
Vitamin B5 0.116mg 0.321mg Shortbread
Vitamin B6 0.075mg 0.071mg Winged bean
Folate 19µg 81µg Shortbread
Vitamin K 11µg Shortbread
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Trans Fat 0g 0.714g Winged bean
Saturated Fat 0.222g 8.105g Winged bean
Omega-3 - EPA 0.001g Shortbread
Omega-3 - DPA 0.002g Shortbread
Monounsaturated Fat 0.234g 6.708g Shortbread
Polyunsaturated fat 0.174g 8.326g Shortbread
Omega-6 - Eicosadienoic acid 0.006g Shortbread
Omega-6 - Linoleic acid 7.253g Shortbread
Omega-6 - Gamma-linoleic acid 0.033g Shortbread
Omega-3 - ALA 0.885g Shortbread
Omega-3 - Eicosatrienoic acid 0.001g Shortbread
Omega-6 - Dihomo-gamma-linoleic acid 0.005g Shortbread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Shortbread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Winged bean
33%
Shortbread
Minerals Daily Need Coverage Score
75%
Winged bean
34%
Shortbread

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. 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.