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  6. Baked beans vs. Crackers

Baked beans vs. Crackers — In-Depth Nutrition Comparison

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The main differences between baked beans and crackers

  • Baked beans are richer in fiber, yet crackers are richer in vitamin B2, iron, vitamin B3, vitamin B1, phosphorus, folate, and manganese.
  • Daily need coverage for vitamin B2 for crackers is 31% higher.
  • Baked beans contain 2 times more fiber than crackers. Baked beans contain 5.5g of fiber, while crackers contain 2.3g.
  • Baked beans contain less sodium.
  • Baked beans have a lower glycemic index than crackers.

Food types used in this article are Beans, baked, home prepared and Crackers, standard snack-type, regular.

Infographic

Baked beans vs Crackers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +138.9%
Contains more PotassiumPotassium +203.4%
Contains more CopperCopper +52.9%
Contains more ZincZinc +49%
Contains less SodiumSodium -41.9%
Contains more CalciumCalcium +96.7%
Contains more IronIron +102.5%
Contains more PhosphorusPhosphorus +127.5%
Contains more ManganeseManganese +92.5%
Contains more SeleniumSelenium +17.5%

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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin B1Vitamin B1 +205.9%
Contains more Vitamin B2Vitamin B2 +830.6%
Contains more Vitamin B3Vitamin B3 +966.7%
Contains more Vitamin B5Vitamin B5 +169%
Contains more FolateFolate +91.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +1975.5%
Contains more ProteinProtein +19.9%
Contains more FatsFats +413.2%
Contains more CarbsCarbs +183.4%
~equal in Other ~2.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +207.2%
Contains more Poly. FatPolyunsaturated fat +1675.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Crackers
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Baked beans Crackers DV% diff.
Polyunsaturated fat 0.74g 13.137g 83%
Vitamin K 69.3µg 58%
Fats 5.15g 26.43g 33%
Vitamin B2 0.049mg 0.456mg 31%
Iron 1.99mg 4.03mg 26%
Vitamin B3 0.408mg 4.352mg 25%
Vitamin B1 0.136mg 0.416mg 23%
Vitamin E 3.03mg 20%
Phosphorus 109mg 248mg 20%
Starch 49.69g 20%
Calories 155kcal 510kcal 18%
Saturated fat 1.948g 5.562g 16%
Fiber 5.5g 2.3g 13%
Sodium 422mg 726mg 13%
Carbs 21.63g 61.3g 13%
Folate 48µg 92µg 11%
Monounsaturated fat 2.133g 6.553g 11%
Manganese 0.255mg 0.491mg 10%
Potassium 358mg 118mg 7%
Copper 0.159mg 0.104mg 6%
Calcium 61mg 120mg 6%
Magnesium 43mg 18mg 6%
Vitamin B5 0.155mg 0.417mg 5%
Vitamin B6 0.09mg 0.063mg 2%
Choline 9.6mg 2%
Protein 5.54g 6.64g 2%
Selenium 5.7µg 6.7µg 2%
Zinc 0.73mg 0.49mg 2%
Cholesterol 5mg 0mg 2%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 59g N/A
Sugar 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.067mg 0.084mg 0%
Threonine 0.228mg 0.193mg 0%
Isoleucine 0.242mg 0.246mg 0%
Leucine 0.428mg 0.471mg 0%
Lysine 0.379mg 0.103mg 0%
Methionine 0.086mg 0.112mg 0%
Phenylalanine 0.287mg 0.331mg 0%
Valine 0.282mg 0.294mg 0%
Histidine 0.153mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Crackers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Baked beans
49%
Crackers
Minerals Daily Need Coverage Score
39%
Baked beans
56%
Crackers

Comparison summary

Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 5mg)
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Baked beans
Baked beans contains less Sodium (difference - 304mg)
Which food is lower in Saturated fat?
Baked beans
Baked beans is lower in Saturated fat (difference - 3.614g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 23)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $0.6)
Which food is richer in minerals?
?
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.

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.