Baked beans vs. Graham cracker — In-Depth Nutrition Comparison

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How are baked beans and graham cracker different?

Baked beans are richer in fiber and potassium, while graham cracker is higher in manganese, vitamin B3, iron, vitamin B2, phosphorus, vitamin B1, folate, and vitamin B5.
Graham cracker covers your daily need for manganese, 33% more than baked beans.
Baked beans contain 2 times more potassium than graham cracker. Baked beans contain 358mg of potassium, while graham cracker contains 170mg.
Graham cracker has a higher glycemic index (74) than baked beans (40).

Beans, baked, home prepared and Cookies, graham crackers, plain or honey (includes cinnamon) 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.

Baked beans

Graham cracker

Contains more PotassiumPotassium

+110.6%

Contains more CalciumCalcium	+26.2%
Contains more IronIron	+89.9%
Contains more ZincZinc	+31.5%
Contains more PhosphorusPhosphorus	+69.7%
Contains more ManganeseManganese	+299.6%
Contains more SeleniumSelenium	+10.5%

~equal in Magnesium ~40mg

~equal in Copper ~0.17mg

~equal in Sodium ~459mg

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.

Baked beans

Graham cracker

Contains more Vitamin CVitamin C

+∞%

Contains more Vitamin B1Vitamin B1	+94.9%
Contains more Vitamin B2Vitamin B2	+546.9%
Contains more Vitamin B3Vitamin B3	+988%
Contains more Vitamin B5Vitamin B5	+171%
Contains more Vitamin B6Vitamin B6	+73.3%
Contains more FolateFolate	+89.6%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.255mg	1.019mg	33%
Polyunsaturated fat	0.74g	5.388g	31%
Vitamin B3	0.408mg	4.439mg	25%
Iron	1.99mg	3.78mg	22%
Vitamin B2	0.049mg	0.317mg	21%
Carbs	21.63g	77.66g	19%
Starch		46.56g	19%
Calories	155kcal	430kcal	14%
Vitamin K		14.3µg	12%
Folate	48µg	91µg	11%
Vitamin B1	0.136mg	0.265mg	11%
Phosphorus	109mg	185mg	11%
Vitamin E		1.51mg	10%
Fats	5.15g	10.6g	8%
Fiber	5.5g	3.4g	8%
Potassium	358mg	170mg	6%
Vitamin B6	0.09mg	0.156mg	5%
Vitamin B5	0.155mg	0.42mg	5%
Protein	5.54g	6.69g	2%
Calcium	61mg	77mg	2%
Sodium	422mg	459mg	2%
Cholesterol	5mg	0mg	2%
Zinc	0.73mg	0.96mg	2%
Selenium	5.7µg	6.3µg	1%
Fructose		0.99g	1%
Vitamin C	1.1mg	0mg	1%
Copper	0.159mg	0.17mg	1%
Choline		5.9mg	1%
Saturated fat	1.948g	1.633g	1%
Monounsaturated fat	2.133g	2.509g	1%
Magnesium	43mg	40mg	1%
Net carbs	16.13g	74.26g	N/A
Sugar		24.85g	N/A
Trans fat	0g	0.055g	N/A
Tryptophan	0.067mg		0%
Threonine	0.228mg		0%
Isoleucine	0.242mg		0%
Leucine	0.428mg		0%
Lysine	0.379mg		0%
Methionine	0.086mg		0%
Phenylalanine	0.287mg		0%
Valine	0.282mg		0%
Histidine	0.153mg		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