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  6. Broad bean raw vs. Crackers

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

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Important differences between broad bean raw and crackers

  • Broad bean raw has more copper, fiber, and folate; however, crackers have more iron, vitamin K, vitamin B1, phosphorus, and vitamin B3.
  • Broad bean raw's daily need coverage for copper is 33% more.
  • Broad bean raw has 3 times more fiber than crackers. Broad bean raw has 7.5g of fiber, while crackers have 2.3g.
  • Broad bean raw is lower in sodium.
  • Broad bean raw has a higher glycemic index than crackers.

The food varieties used in the comparison are Beans, fava, in pod, raw and Crackers, standard snack-type, regular.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +83.3%
Contains more PotassiumPotassium +181.4%
Contains more CopperCopper +286.5%
Contains more ZincZinc +104.1%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +34.6%
Contains more CalciumCalcium +224.3%
Contains more IronIron +160%
Contains more PhosphorusPhosphorus +92.2%
Contains more SeleniumSelenium +737.5%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +65.1%
Contains more FolateFolate +60.9%
Contains more Vitamin EVitamin E +161.2%
Contains more Vitamin B1Vitamin B1 +212.8%
Contains more Vitamin B2Vitamin B2 +57.2%
Contains more Vitamin B3Vitamin B3 +93.5%
Contains more Vitamin B5Vitamin B5 +85.3%
Contains more Vitamin KVitamin K +69.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Crackers DV% diff.
Polyunsaturated fat 0.342g 13.137g 85%
Fats 0.73g 26.43g 40%
Copper 0.402mg 0.104mg 33%
Iron 1.55mg 4.03mg 31%
Sodium 25mg 726mg 30%
Saturated fat 0.118g 5.562g 25%
Vitamin K 40.9µg 69.3µg 24%
Vitamin B1 0.133mg 0.416mg 24%
Calories 88kcal 510kcal 21%
Fiber 7.5g 2.3g 21%
Starch 49.69g 20%
Phosphorus 129mg 248mg 17%
Monounsaturated fat 0.104g 6.553g 16%
Carbs 17.63g 61.3g 15%
Folate 148µg 92µg 14%
Vitamin B2 0.29mg 0.456mg 13%
Vitamin B3 2.249mg 4.352mg 13%
Vitamin E 1.16mg 3.03mg 12%
Selenium 0.8µg 6.7µg 11%
Calcium 37mg 120mg 8%
Manganese 0.661mg 0.491mg 7%
Potassium 332mg 118mg 6%
Zinc 1mg 0.49mg 5%
Vitamin C 3.7mg 0mg 4%
Magnesium 33mg 18mg 4%
Vitamin B5 0.225mg 0.417mg 4%
Protein 7.92g 6.64g 3%
Vitamin B6 0.104mg 0.063mg 3%
Vitamin A 17µg 0µg 2%
Choline 9.6mg 2%
Net carbs 10.13g 59g N/A
Sugar 9.21g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +19.3%
Contains more WaterWater +2212.1%
Contains more FatsFats +3520.5%
Contains more CarbsCarbs +247.7%
Contains more OtherOther +122.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -97.9%
Contains more Mono. FatMonounsaturated fat +6201%
Contains more Poly. FatPolyunsaturated fat +3741.2%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.