Adzuki bean vs. Graham cracker — In-Depth Nutrition Comparison
Compare
The main differences between adzuki bean and graham cracker
- Graham cracker contains less folate, copper, fiber, zinc, potassium, manganese, phosphorus, vitamin B5, and magnesium than adzuki bean.
- Daily need coverage for folate for adzuki bean is 133% higher.
- Graham cracker has 7 times less potassium than adzuki bean. Adzuki bean has 1254mg of potassium, while graham cracker has 170mg.
- Adzuki bean is lower in sodium.
- Graham cracker has a higher glycemic index than adzuki bean.
Food types used in this article are Beans, adzuki, mature seeds, raw and Cookies, graham crackers, plain or honey (includes cinnamon).
Infographic
Infographic link
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 | +217.5% |
| Contains more PotassiumPotassium | +637.6% |
| Contains more IronIron | +31.7% |
| Contains more CopperCopper | +543.5% |
| Contains more ZincZinc | +425% |
| Contains more PhosphorusPhosphorus | +105.9% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +69.8% |
| Contains more CalciumCalcium | +16.7% |
| Contains more SeleniumSelenium | +103.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +71.7% |
| Contains more Vitamin B5Vitamin B5 | +250.2% |
| Contains more Vitamin B6Vitamin B6 | +125% |
| Contains more FolateFolate | +583.5% |
| Contains more Vitamin B2Vitamin B2 | +44.1% |
| Contains more Vitamin B3Vitamin B3 | +68.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +197% |
| Contains more WaterWater | +296.5% |
| Contains more OtherOther | +96.4% |
| Contains more FatsFats | +1900% |
| Contains more CarbsCarbs | +23.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 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 | -88.3% |
| Contains more Mono. FatMonounsaturated fat | +4918% |
| Contains more Poly. FatPolyunsaturated fat | +4668.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 622µg | 91µg | 133% |
| Copper | 1.094mg | 0.17mg | 103% |
| Zinc | 5.04mg | 0.96mg | 37% |
| Fiber | 12.7g | 3.4g | 37% |
| Polyunsaturated fat | 0.113g | 5.388g | 35% |
| Potassium | 1254mg | 170mg | 32% |
| Manganese | 1.73mg | 1.019mg | 31% |
| Phosphorus | 381mg | 185mg | 28% |
| Protein | 19.87g | 6.69g | 26% |
| Vitamin B5 | 1.471mg | 0.42mg | 21% |
| Magnesium | 127mg | 40mg | 21% |
| Sodium | 5mg | 459mg | 20% |
| Starch | 46.56g | 19% | |
| Vitamin B1 | 0.455mg | 0.265mg | 16% |
| Iron | 4.98mg | 3.78mg | 15% |
| Vitamin B6 | 0.351mg | 0.156mg | 15% |
| Fats | 0.53g | 10.6g | 15% |
| Vitamin K | 14.3µg | 12% | |
| Vitamin B3 | 2.63mg | 4.439mg | 11% |
| Vitamin E | 1.51mg | 10% | |
| Saturated fat | 0.191g | 1.633g | 7% |
| Vitamin B2 | 0.22mg | 0.317mg | 7% |
| Monounsaturated fat | 0.05g | 2.509g | 6% |
| Selenium | 3.1µg | 6.3µg | 6% |
| Calories | 329kcal | 430kcal | 5% |
| Carbs | 62.9g | 77.66g | 5% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Calcium | 66mg | 77mg | 1% |
| Net carbs | 50.2g | 74.26g | N/A |
| Sugar | 24.85g | N/A | |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0g | 0.055g | N/A |
| Tryptophan | 0.191mg | 0% | |
| Threonine | 0.674mg | 0% | |
| Isoleucine | 0.791mg | 0% | |
| Leucine | 1.668mg | 0% | |
| Lysine | 1.497mg | 0% | |
| Methionine | 0.21mg | 0% | |
| Phenylalanine | 1.052mg | 0% | |
| Valine | 1.023mg | 0% | |
| Histidine | 0.524mg | 0% | |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
65%
32%
Minerals Daily Need Coverage Score
132%
60%
Comparison summary
Which food is cheaper?
Graham cracker is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Adzuki bean contains less Sodium (difference - 454mg)
Which food is lower in Saturated fat?
Adzuki bean is lower in Saturated fat (difference - 1.442g)
Which food is lower in glycemic index?
Adzuki bean is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.