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Beans vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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What are the differences between beans and saltine cracker (includes oyster, soda, soup)?

  • Beans are higher in fiber; however, saltine cracker (includes oyster, soda, soup) is richer in iron, vitamin B1, vitamin B3, vitamin B2, folate, vitamin K, and selenium.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for iron is 66% more.
  • Saltine cracker (includes oyster, soda, soup) contains 2 times less fiber than beans. Beans contain 5.5g of fiber, while saltine cracker (includes oyster, soda, soup) contains 2.8g.
  • Beans have less saturated fat.
  • Beans have a lower glycemic index (33) than saltine cracker (includes oyster, soda, soup) (74).

We used Beans, baked, canned, no salt added and Crackers, saltines (includes oyster, soda, soup) types in this article.

Infographic

Beans vs Saltine cracker (includes oyster, soda, soup) 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.
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +163.2%
Contains more PotassiumPotassium +94.7%
Contains more CopperCopper +48.2%
Contains more ZincZinc +102.9%
Contains less SodiumSodium -99.9%
Contains more IronIron +1820.7%
Contains more SeleniumSelenium +128.9%
~equal in Phosphorus ~102mg

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.
Beans
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B6Vitamin B6 +51.2%
Contains more CholineCholine +84.4%
Contains more Vitamin EVitamin E +666.7%
Contains more Vitamin B1Vitamin B1 +368%
Contains more Vitamin B2Vitamin B2 +711.7%
Contains more Vitamin B3Vitamin B3 +1398.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3075%
Contains more FolateFolate +458.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beans Saltine cracker (includes oyster, soda, soup) DV% diff.
Iron 0.29mg 5.57mg 66%
Vitamin B1 0.15mg 0.702mg 46%
Sodium 1mg 941mg 41%
Vitamin B3 0.43mg 6.442mg 38%
Vitamin B2 0.06mg 0.487mg 33%
Polyunsaturated fat 0.172g 4.835g 31%
Manganese 0.686mg 30%
Starch 67.83g 28%
Folate 24µg 134µg 28%
Vitamin K 0.8µg 25.4µg 21%
Carbs 20.49g 74.05g 18%
Calories 105kcal 418kcal 16%
Fats 0.4g 8.64g 13%
Selenium 4.5µg 10.3µg 11%
Vitamin B5 0.536mg 11%
Fiber 5.5g 2.8g 11%
Protein 4.8g 9.46g 9%
Saturated fat 0.103g 1.653g 7%
Vitamin E 0.15mg 1.15mg 7%
Copper 0.206mg 0.139mg 7%
Zinc 1.4mg 0.69mg 6%
Monounsaturated fat 0.035g 1.986g 5%
Potassium 296mg 152mg 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin C 3.1mg 0mg 3%
Calcium 50mg 19mg 3%
Vitamin B6 0.13mg 0.086mg 3%
Choline 30.8mg 16.7mg 3%
Magnesium 32mg 23mg 2%
Net carbs 14.99g 71.25g N/A
Sugar 7.78g 1.29g N/A
Phosphorus 104mg 102mg 0%
Vitamin A 5µg 1µg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.116mg 0%
Threonine 0.268mg 0%
Isoleucine 0.333mg 0%
Leucine 0.652mg 0%
Lysine 0.172mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.45mg 0%
Valine 0.399mg 0%
Histidine 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +1337.6%
Contains more ProteinProtein +97.1%
Contains more FatsFats +2060%
Contains more CarbsCarbs +261.4%
Contains more OtherOther +63.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +5574.3%
Contains more Poly. FatPolyunsaturated fat +2711%

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.