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  6. Cranberry bean raw vs. Graham cracker

Cranberry bean raw vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between cranberry bean raw and graham cracker

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, potassium, magnesium, phosphorus, and zinc; however, graham cracker has more vitamin B3.
  • Cranberry bean raw's daily need coverage for folate is 128% more.
  • Cranberry bean raw has 8 times more potassium than graham cracker. Cranberry bean raw has 1332mg of potassium, while graham cracker has 170mg.
  • Cranberry bean raw is lower in sodium.
  • Graham cracker has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Cranberry bean raw vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +290%
Contains more CalciumCalcium +64.9%
Contains more PotassiumPotassium +683.5%
Contains more IronIron +32.3%
Contains more CopperCopper +367.1%
Contains more ZincZinc +278.1%
Contains more PhosphorusPhosphorus +101.1%
Contains less SodiumSodium -98.7%
Contains more SeleniumSelenium +101.6%
Contains more ManganeseManganese +10.8%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin B1Vitamin B1 +181.9%
Contains more Vitamin B5Vitamin B5 +78.1%
Contains more Vitamin B6Vitamin B6 +98.1%
Contains more FolateFolate +563.7%
Contains more Vitamin B2Vitamin B2 +48.8%
Contains more Vitamin B3Vitamin B3 +205.1%
~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 Graham cracker DV% diff.
Folate 604µg 91µg 128%
Fiber 24.7g 3.4g 85%
Copper 0.794mg 0.17mg 69%
Vitamin B1 0.747mg 0.265mg 40%
Potassium 1332mg 170mg 34%
Protein 23.03g 6.69g 33%
Polyunsaturated fat 0.527g 5.388g 32%
Magnesium 156mg 40mg 28%
Phosphorus 372mg 185mg 27%
Zinc 3.63mg 0.96mg 24%
Sodium 6mg 459mg 20%
Vitamin B3 1.455mg 4.439mg 19%
Starch 46.56g 19%
Iron 5mg 3.78mg 15%
Fats 1.23g 10.6g 14%
Selenium 12.7µg 6.3µg 12%
Vitamin B6 0.309mg 0.156mg 12%
Vitamin K 14.3µg 12%
Vitamin E 1.51mg 10%
Vitamin B2 0.213mg 0.317mg 8%
Vitamin B5 0.748mg 0.42mg 7%
Saturated fat 0.316g 1.633g 6%
Monounsaturated fat 0.106g 2.509g 6%
Carbs 60.05g 77.66g 6%
Calories 335kcal 430kcal 5%
Calcium 127mg 77mg 5%
Manganese 0.92mg 1.019mg 4%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 35.35g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 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

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% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +244.2%
Contains more WaterWater +265.5%
Contains more OtherOther +98.8%
Contains more FatsFats +761.8%
Contains more CarbsCarbs +29.3%

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
17% 26% 57%
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 -80.6%
Contains more Mono. FatMonounsaturated fat +2267%
Contains more Poly. FatPolyunsaturated fat +922.4%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.