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  6. Cranberry bean raw vs. Crackers

Cranberry bean raw vs. Crackers — In-Depth Nutrition Comparison

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How are cranberry bean raw and crackers different?

  • Crackers contain less folate, fiber, copper, potassium, magnesium, zinc, vitamin B1, and vitamin B6 than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 128% more than crackers.
  • Cranberry bean raw has 11 times more potassium than crackers. Cranberry bean raw has 1332mg of potassium, while crackers have 118mg.
  • Cranberry bean raw contains less saturated fat.
  • Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of cranberry bean raw is 35.

Beans, cranberry (roman), mature seeds, raw and Crackers, standard snack-type, regular types were used in this article.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +766.7%
Contains more PotassiumPotassium +1028.8%
Contains more IronIron +24.1%
Contains more CopperCopper +663.5%
Contains more ZincZinc +640.8%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +87.4%
Contains more SeleniumSelenium +89.6%
~equal in Calcium ~120mg

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 B1Vitamin B1 +79.6%
Contains more Vitamin B5Vitamin B5 +79.4%
Contains more Vitamin B6Vitamin B6 +390.5%
Contains more FolateFolate +556.5%
Contains more Vitamin B2Vitamin B2 +114.1%
Contains more Vitamin B3Vitamin B3 +199.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Crackers DV% diff.
Folate 604µg 92µg 128%
Fiber 24.7g 2.3g 90%
Polyunsaturated fat 0.527g 13.137g 84%
Copper 0.794mg 0.104mg 77%
Vitamin K 69.3µg 58%
Fats 1.23g 26.43g 39%
Potassium 1332mg 118mg 36%
Protein 23.03g 6.64g 33%
Magnesium 156mg 18mg 33%
Sodium 6mg 726mg 31%
Zinc 3.63mg 0.49mg 29%
Vitamin B1 0.747mg 0.416mg 28%
Saturated fat 0.316g 5.562g 24%
Vitamin E 3.03mg 20%
Starch 49.69g 20%
Vitamin B2 0.213mg 0.456mg 19%
Vitamin B6 0.309mg 0.063mg 19%
Manganese 0.92mg 0.491mg 19%
Phosphorus 372mg 248mg 18%
Vitamin B3 1.455mg 4.352mg 18%
Monounsaturated fat 0.106g 6.553g 16%
Iron 5mg 4.03mg 12%
Selenium 12.7µg 6.7µg 11%
Calories 335kcal 510kcal 9%
Vitamin B5 0.748mg 0.417mg 7%
Choline 9.6mg 2%
Calcium 127mg 120mg 1%
Carbs 60.05g 61.3g 0%
Net carbs 35.35g 59g N/A
Sugar 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.273mg 0.084mg 0%
Threonine 0.969mg 0.193mg 0%
Isoleucine 1.017mg 0.246mg 0%
Leucine 1.838mg 0.471mg 0%
Lysine 1.58mg 0.103mg 0%
Methionine 0.346mg 0.112mg 0%
Phenylalanine 1.245mg 0.331mg 0%
Valine 1.205mg 0.294mg 0%
Histidine 0.641mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 ProteinProtein +246.8%
Contains more WaterWater +294.6%
Contains more OtherOther +32.5%
Contains more FatsFats +2048.8%
~equal in Carbs ~61.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -94.3%
Contains more Mono. FatMonounsaturated fat +6082.1%
Contains more Poly. FatPolyunsaturated fat +2392.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.