Bean raw vs. Cream cracker — In-Depth Nutrition Comparison
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Summary of differences between bean raw and cream cracker
- The amount of folate, copper, fiber, phosphorus, potassium, magnesium, vitamin B1, selenium, and vitamin B6 in bean raw is higher than in cream cracker.
- Bean raw covers your daily need for folate, 94% more than cream cracker.
- Bean raw contains 11 times more potassium than cream cracker. While bean raw contains 1393mg of potassium, cream cracker contains only 129mg.
- The amount of sodium in bean raw is lower.
- Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of cream cracker is 65.
These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Crackers, cream, GAMESA SABROSAS.
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.
| Contains more MagnesiumMagnesium | +604% |
| Contains more CalciumCalcium | +334.6% |
| Contains more PotassiumPotassium | +979.8% |
| Contains more CopperCopper | +704.5% |
| Contains more ZincZinc | +245.5% |
| Contains more PhosphorusPhosphorus | +319.4% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +47.6% |
| Contains more SeleniumSelenium | +193.7% |
| Contains more IronIron | +45.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +139.3% |
| Contains more Vitamin B5Vitamin B5 | +69.9% |
| Contains more Vitamin B6Vitamin B6 | +629.2% |
| Contains more FolateFolate | +252.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +657.1% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more Vitamin B3Vitamin B3 | +332.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +219.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 149µg | 94% |
| Copper | 0.893mg | 0.111mg | 87% |
| Fiber | 15.5g | 2.4g | 52% |
| Sodium | 12mg | 1148mg | 49% |
| Phosphorus | 411mg | 98mg | 45% |
| Potassium | 1393mg | 129mg | 37% |
| Magnesium | 176mg | 25mg | 36% |
| Vitamin B1 | 0.713mg | 0.298mg | 35% |
| Selenium | 27.9µg | 9.5µg | 33% |
| Vitamin B6 | 0.474mg | 0.065mg | 31% |
| Fats | 1.23g | 20.37g | 29% |
| Protein | 21.42g | 7.01g | 29% |
| Iron | 5.07mg | 7.38mg | 29% |
| Monounsaturated fat | 0.229g | 10.625g | 26% |
| Vitamin B3 | 1.174mg | 5.08mg | 24% |
| Saturated fat | 0.235g | 5.362g | 23% |
| Vitamin B12 | 0µg | 0.46µg | 19% |
| Manganese | 1.148mg | 0.778mg | 16% |
| Zinc | 2.28mg | 0.66mg | 15% |
| Polyunsaturated fat | 0.407g | 2.45g | 14% |
| Choline | 66.2mg | 12% | |
| Vitamin K | 5.6µg | 17.9µg | 10% |
| Vitamin E | 0.21mg | 1.59mg | 9% |
| Calcium | 113mg | 26mg | 9% |
| Calories | 347kcal | 484kcal | 7% |
| Starch | 34.17g | 51.87g | 7% |
| Vitamin C | 6.3mg | 7% | |
| Vitamin B5 | 0.785mg | 0.462mg | 6% |
| Vitamin B2 | 0.212mg | 0.24mg | 2% |
| Fructose | 0g | 0.95g | 1% |
| Carbs | 62.55g | 64.55g | 1% |
| Net carbs | 47.05g | 62.15g | N/A |
| Sugar | 2.11g | 9.37g | N/A |
| Trans fat | 0g | 3.969g | N/A |
| Tryptophan | 0.237mg | 0% | |
| Threonine | 0.81mg | 0% | |
| Isoleucine | 0.871mg | 0% | |
| Leucine | 1.558mg | 0% | |
| Lysine | 1.356mg | 0% | |
| Methionine | 0.259mg | 0% | |
| Phenylalanine | 1.095mg | 0% | |
| Valine | 0.998mg | 0% | |
| Histidine | 0.556mg | 0% | |
| Omega-3 - ALA | 0.045g | N/A | |
| Omega-6 - Linoleic acid | 1.542g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
7.01 g
Fats:
20.37 g
Carbs:
64.55 g
Water:
4.45 g
Other:
3.62 g
| Contains more ProteinProtein | +205.6% |
| Contains more WaterWater | +154.6% |
| Contains more FatsFats | +1556.1% |
~equal in
Carbs
~64.55g
~equal in
Other
~3.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
5.362 g
Monounsaturated fat:
Mono. Fat
10.625 g
Polyunsaturated fat:
Poly. Fat
2.45 g
| Contains less Sat. FatSaturated fat | -95.6% |
| Contains more Mono. FatMonounsaturated fat | +4539.7% |
| Contains more Poly. FatPolyunsaturated fat | +502% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
51.87 g
Sucrose:
6.22 g
Glucose:
0.92 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
1.27 g
Galactose:
0 g
| Contains more StarchStarch | +51.8% |
| Contains more SucroseSucrose | +214.1% |
| Contains more GlucoseGlucose | +607.7% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g