Beans vs. Crackers — In-Depth Nutrition Comparison
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How are beans and crackers different?
- Beans contain less vitamin K, iron, vitamin B2, vitamin B3, vitamin B1, phosphorus, vitamin E, and folate than crackers.
- Crackers cover your daily need for vitamin K, 57% more than beans.
- Beans contain less saturated fat.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of beans is 33.
Beans, baked, canned, no salt added and Crackers, standard snack-type, regular types were 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 | +77.8% |
| Contains more PotassiumPotassium | +150.8% |
| Contains more CopperCopper | +98.1% |
| Contains more ZincZinc | +185.7% |
| Contains less SodiumSodium | -99.9% |
| Contains more CalciumCalcium | +140% |
| Contains more IronIron | +1289.7% |
| Contains more PhosphorusPhosphorus | +138.5% |
| Contains more SeleniumSelenium | +48.9% |
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 AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +106.3% |
| Contains more CholineCholine | +220.8% |
| Contains more Vitamin EVitamin E | +1920% |
| Contains more Vitamin B1Vitamin B1 | +177.3% |
| Contains more Vitamin B2Vitamin B2 | +660% |
| Contains more Vitamin B3Vitamin B3 | +912.1% |
| Contains more Vitamin KVitamin K | +8562.5% |
| Contains more FolateFolate | +283.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.172g | 13.137g | 86% |
| Vitamin K | 0.8µg | 69.3µg | 57% |
| Iron | 0.29mg | 4.03mg | 47% |
| Fats | 0.4g | 26.43g | 40% |
| Sodium | 1mg | 726mg | 32% |
| Vitamin B2 | 0.06mg | 0.456mg | 30% |
| Vitamin B3 | 0.43mg | 4.352mg | 25% |
| Saturated fat | 0.103g | 5.562g | 25% |
| Vitamin B1 | 0.15mg | 0.416mg | 22% |
| Manganese | 0.491mg | 21% | |
| Phosphorus | 104mg | 248mg | 21% |
| Starch | 49.69g | 20% | |
| Calories | 105kcal | 510kcal | 20% |
| Vitamin E | 0.15mg | 3.03mg | 19% |
| Folate | 24µg | 92µg | 17% |
| Monounsaturated fat | 0.035g | 6.553g | 16% |
| Carbs | 20.49g | 61.3g | 14% |
| Fiber | 5.5g | 2.3g | 13% |
| Copper | 0.206mg | 0.104mg | 11% |
| Zinc | 1.4mg | 0.49mg | 8% |
| Vitamin B5 | 0.417mg | 8% | |
| Calcium | 50mg | 120mg | 7% |
| Vitamin B6 | 0.13mg | 0.063mg | 5% |
| Potassium | 296mg | 118mg | 5% |
| Protein | 4.8g | 6.64g | 4% |
| Selenium | 4.5µg | 6.7µg | 4% |
| Choline | 30.8mg | 9.6mg | 4% |
| Magnesium | 32mg | 18mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Vitamin A | 5µg | 0µg | 1% |
| Net carbs | 14.99g | 59g | N/A |
| Sugar | 7.78g | 8.18g | N/A |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.084mg | 0% | |
| Threonine | 0.193mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.471mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.112mg | 0% | |
| Phenylalanine | 0.331mg | 0% | |
| Valine | 0.294mg | 0% | |
| Histidine | 0.145mg | 0% | |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2212.1% |
| Contains more ProteinProtein | +38.3% |
| Contains more FatsFats | +6507.5% |
| Contains more CarbsCarbs | +199.2% |
| Contains more OtherOther | +45.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.1% |
| Contains more Mono. FatMonounsaturated fat | +18622.9% |
| Contains more Poly. FatPolyunsaturated fat | +7537.8% |
