Bean raw vs. Wafer — In-Depth Nutrition Comparison
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How are bean raw and wafer different?
- Bean raw has more folate, fiber, copper, vitamin B1, selenium, phosphorus, potassium, vitamin B6, and magnesium than wafer.
- Daily need coverage for folate for bean raw is 120% higher.
- Bean raw contains 9 times more vitamin B6 than wafer. While bean raw contains 0.474mg of vitamin B6, wafer contains only 0.051mg.
- Bean raw has less sodium.
- Bean raw has a lower glycemic index (33) than wafer (61).
Beans, pinto, mature seeds, raw and Cookies, chocolate wafers are the varieties used in this article.
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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 | +232.1% |
| Contains more CalciumCalcium | +264.5% |
| Contains more PotassiumPotassium | +563.3% |
| Contains more IronIron | +26.4% |
| Contains more CopperCopper | +92.9% |
| Contains more ZincZinc | +109.2% |
| Contains more PhosphorusPhosphorus | +211.4% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +64.9% |
| Contains more SeleniumSelenium | +389.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +251.2% |
| Contains more Vitamin B5Vitamin B5 | +106% |
| Contains more Vitamin B6Vitamin B6 | +829.4% |
| Contains more Vitamin KVitamin K | +133.3% |
| Contains more FolateFolate | +1017% |
| Contains more CholineCholine | +362.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +242.9% |
| Contains more Vitamin B2Vitamin B2 | +25.5% |
| Contains more Vitamin B3Vitamin B3 | +143.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +224.5% |
| Contains more WaterWater | +151.8% |
| Contains more OtherOther | +73.5% |
| Contains more FatsFats | +1054.5% |
| Contains more CarbsCarbs | +16.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.5% |
| Contains more Mono. FatMonounsaturated fat | +2024.5% |
| Contains more Poly. FatPolyunsaturated fat | +920.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 525µg | 47µg | 120% |
| Copper | 0.893mg | 0.463mg | 48% |
| Fiber | 15.5g | 3.4g | 48% |
| Vitamin B1 | 0.713mg | 0.203mg | 43% |
| Phosphorus | 411mg | 132mg | 40% |
| Selenium | 27.9µg | 5.7µg | 40% |
| Potassium | 1393mg | 210mg | 35% |
| Vitamin B6 | 0.474mg | 0.051mg | 33% |
| Protein | 21.42g | 6.6g | 30% |
| Magnesium | 176mg | 53mg | 29% |
| Polyunsaturated fat | 0.407g | 4.153g | 25% |
| Sodium | 12mg | 580mg | 25% |
| Manganese | 1.148mg | 0.696mg | 20% |
| Fats | 1.23g | 14.2g | 20% |
| Saturated fat | 0.235g | 4.241g | 18% |
| Starch | 34.17g | 14% | |
| Iron | 5.07mg | 4.01mg | 13% |
| Monounsaturated fat | 0.229g | 4.865g | 12% |
| Zinc | 2.28mg | 1.09mg | 11% |
| Vitamin B3 | 1.174mg | 2.858mg | 11% |
| Choline | 66.2mg | 14.3mg | 9% |
| Vitamin B5 | 0.785mg | 0.381mg | 8% |
| Calcium | 113mg | 31mg | 8% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Calories | 347kcal | 433kcal | 4% |
| Vitamin B2 | 0.212mg | 0.266mg | 4% |
| Vitamin E | 0.21mg | 0.72mg | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Carbs | 62.55g | 72.7g | 3% |
| Vitamin K | 5.6µg | 2.4µg | 3% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 47.05g | 69.3g | N/A |
| Sugar | 2.11g | 37.43g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.237mg | 0.096mg | 0% |
| Threonine | 0.81mg | 0.22mg | 0% |
| Isoleucine | 0.871mg | 0.261mg | 0% |
| Leucine | 1.558mg | 0.447mg | 0% |
| Lysine | 1.356mg | 0.281mg | 0% |
| Methionine | 0.259mg | 0.105mg | 0% |
| Phenylalanine | 1.095mg | 0.308mg | 0% |
| Valine | 0.998mg | 0.323mg | 0% |
| Histidine | 0.556mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
67%
21%
Minerals Daily Need Coverage Score
131%
65%
Comparison summary
Which food is cheaper?
Wafer is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 35.32g)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 568mg)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 4.006g)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
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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.