Broad bean raw vs. Graham cracker — In-Depth Nutrition Comparison
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What are the main differences between broad bean raw and graham cracker?
- Broad bean raw is richer in copper, vitamin K, fiber, and folate, yet graham cracker is richer in iron, manganese, vitamin B3, vitamin B1, and selenium.
- Graham cracker's daily need coverage for iron is 28% higher.
- Broad bean raw has 3 times more vitamin K than graham cracker. Broad bean raw has 40.9µg of vitamin K, while graham cracker has 14.3µg.
- Broad bean raw contains less sodium.
We used Beans, fava, in pod, raw and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.
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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.
| Contains more PotassiumPotassium | +95.3% |
| Contains more CopperCopper | +136.5% |
| Contains less SodiumSodium | -94.6% |
| Contains more MagnesiumMagnesium | +21.2% |
| Contains more CalciumCalcium | +108.1% |
| Contains more IronIron | +143.9% |
| Contains more PhosphorusPhosphorus | +43.4% |
| Contains more ManganeseManganese | +54.2% |
| Contains more SeleniumSelenium | +687.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +186% |
| Contains more FolateFolate | +62.6% |
| Contains more Vitamin EVitamin E | +30.2% |
| Contains more Vitamin B1Vitamin B1 | +99.2% |
| Contains more Vitamin B3Vitamin B3 | +97.4% |
| Contains more Vitamin B5Vitamin B5 | +86.7% |
| Contains more Vitamin B6Vitamin B6 | +50% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.92 g
Fats:
0.73 g
Carbs:
17.63 g
Water:
72.6 g
Other:
1.12 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +18.4% |
| Contains more WaterWater | +2041.6% |
| Contains more FatsFats | +1352.1% |
| Contains more CarbsCarbs | +340.5% |
| Contains more OtherOther | +48.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.118 g
Monounsaturated fat:
Mono. Fat
0.104 g
Polyunsaturated fat:
Poly. Fat
0.342 g
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 | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +2312.5% |
| Contains more Poly. FatPolyunsaturated fat | +1475.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.342g | 5.388g | 34% |
| Iron | 1.55mg | 3.78mg | 28% |
| Copper | 0.402mg | 0.17mg | 26% |
| Vitamin K | 40.9µg | 14.3µg | 22% |
| Carbs | 17.63g | 77.66g | 20% |
| Sodium | 25mg | 459mg | 19% |
| Starch | 46.56g | 19% | |
| Calories | 88kcal | 430kcal | 17% |
| Fiber | 7.5g | 3.4g | 16% |
| Manganese | 0.661mg | 1.019mg | 16% |
| Fats | 0.73g | 10.6g | 15% |
| Folate | 148µg | 91µg | 14% |
| Vitamin B3 | 2.249mg | 4.439mg | 14% |
| Vitamin B1 | 0.133mg | 0.265mg | 11% |
| Selenium | 0.8µg | 6.3µg | 10% |
| Phosphorus | 129mg | 185mg | 8% |
| Saturated fat | 0.118g | 1.633g | 7% |
| Monounsaturated fat | 0.104g | 2.509g | 6% |
| Potassium | 332mg | 170mg | 5% |
| Vitamin B6 | 0.104mg | 0.156mg | 4% |
| Vitamin C | 3.7mg | 0mg | 4% |
| Calcium | 37mg | 77mg | 4% |
| Vitamin B5 | 0.225mg | 0.42mg | 4% |
| Vitamin A | 17µg | 0µg | 2% |
| Vitamin E | 1.16mg | 1.51mg | 2% |
| Protein | 7.92g | 6.69g | 2% |
| Vitamin B2 | 0.29mg | 0.317mg | 2% |
| Magnesium | 33mg | 40mg | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Net carbs | 10.13g | 74.26g | N/A |
| Sugar | 9.21g | 24.85g | N/A |
| Zinc | 1mg | 0.96mg | 0% |
| Trans fat | 0g | 0.055g | N/A |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
32%
Minerals Daily Need Coverage Score
43%
60%
Comparison summary
Which food is lower in glycemic index?
Graham cracker is lower in glycemic index (difference - 5)
Which food is cheaper?
Graham cracker is cheaper (difference - $0.6)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Broad bean raw is lower in Sugar (difference - 15.64g)
Which food contains less Sodium?
Broad bean raw contains less Sodium (difference - 434mg)
Which food is lower in Saturated fat?
Broad bean raw is lower in Saturated fat (difference - 1.515g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.