Beans vs. Graham cracker — In-Depth Nutrition Comparison
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Important differences between beans and graham cracker
- Beans have more fiber; however, graham cracker has more iron, vitamin B3, vitamin B2, folate, phosphorus, vitamin K, vitamin B1, and vitamin E.
- Graham cracker's daily need coverage for iron is 44% more.
- Beans have 2 times more fiber than graham cracker. Beans have 5.5g of fiber, while graham cracker has 3.4g.
- Beans are lower in sodium.
- Graham cracker has a higher glycemic index than beans.
The food varieties used in the comparison are Beans, baked, canned, no salt added and Cookies, graham crackers, plain or honey (includes cinnamon).
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 PotassiumPotassium | +74.1% |
| Contains more CopperCopper | +21.2% |
| Contains more ZincZinc | +45.8% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +54% |
| Contains more IronIron | +1203.4% |
| Contains more PhosphorusPhosphorus | +77.9% |
| Contains more SeleniumSelenium | +40% |
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 CholineCholine | +422% |
| Contains more Vitamin EVitamin E | +906.7% |
| Contains more Vitamin B1Vitamin B1 | +76.7% |
| Contains more Vitamin B2Vitamin B2 | +428.3% |
| Contains more Vitamin B3Vitamin B3 | +932.3% |
| Contains more Vitamin B6Vitamin B6 | +20% |
| Contains more Vitamin KVitamin K | +1687.5% |
| Contains more FolateFolate | +279.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.019mg | 44% | |
| Iron | 0.29mg | 3.78mg | 44% |
| Polyunsaturated fat | 0.172g | 5.388g | 35% |
| Vitamin B3 | 0.43mg | 4.439mg | 25% |
| Vitamin B2 | 0.06mg | 0.317mg | 20% |
| Sodium | 1mg | 459mg | 20% |
| Carbs | 20.49g | 77.66g | 19% |
| Starch | 46.56g | 19% | |
| Folate | 24µg | 91µg | 17% |
| Calories | 105kcal | 430kcal | 16% |
| Fats | 0.4g | 10.6g | 16% |
| Phosphorus | 104mg | 185mg | 12% |
| Vitamin K | 0.8µg | 14.3µg | 11% |
| Vitamin B1 | 0.15mg | 0.265mg | 10% |
| Vitamin E | 0.15mg | 1.51mg | 9% |
| Fiber | 5.5g | 3.4g | 8% |
| Vitamin B5 | 0.42mg | 8% | |
| Saturated fat | 0.103g | 1.633g | 7% |
| Monounsaturated fat | 0.035g | 2.509g | 6% |
| Choline | 30.8mg | 5.9mg | 5% |
| Protein | 4.8g | 6.69g | 4% |
| Potassium | 296mg | 170mg | 4% |
| Zinc | 1.4mg | 0.96mg | 4% |
| Copper | 0.206mg | 0.17mg | 4% |
| Calcium | 50mg | 77mg | 3% |
| Selenium | 4.5µg | 6.3µg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Magnesium | 32mg | 40mg | 2% |
| Vitamin B6 | 0.13mg | 0.156mg | 2% |
| Vitamin A | 5µg | 0µg | 1% |
| Fructose | 0.99g | 1% | |
| Net carbs | 14.99g | 74.26g | N/A |
| Sugar | 7.78g | 24.85g | N/A |
| Trans fat | 0g | 0.055g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2041.6% |
| Contains more ProteinProtein | +39.4% |
| Contains more FatsFats | +2550% |
| Contains more CarbsCarbs | +279% |
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -93.7% |
| Contains more Mono. FatMonounsaturated fat | +7068.6% |
| Contains more Poly. FatPolyunsaturated fat | +3032.6% |
