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  6. Broad bean raw vs. Graham cracker

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.

Infographic

Broad 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 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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%
~equal in Zinc ~0.96mg

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.317mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Graham cracker 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

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% 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 +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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -92.8%
Contains more Mono. FatMonounsaturated fat +2312.5%
Contains more Poly. FatPolyunsaturated fat +1475.4%

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