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  6. Kidney beans raw vs. Crackers

Kidney beans raw vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between kidney beans raw and crackers?

  • Kidney beans raw is richer in copper, fiber, folate, iron, potassium, magnesium, and vitamin B6, while crackers are higher in vitamin K.
  • Kidney beans raw's daily need coverage for copper is 95% higher.
  • Crackers have 12 times less potassium than kidney beans raw. Kidney beans raw has 1406mg of potassium, while crackers have 118mg.
  • Kidney beans raw is lower in sodium.
  • Crackers have a higher glycemic index (63) than kidney beans raw (22).

We used Beans, kidney, all types, mature seeds, raw and Crackers, standard snack-type, regular types in this comparison.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +677.8%
Contains more CalciumCalcium +19.2%
Contains more PotassiumPotassium +1091.5%
Contains more IronIron +103.5%
Contains more CopperCopper +821.2%
Contains more ZincZinc +469.4%
Contains more PhosphorusPhosphorus +64.1%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +107.9%
Contains more SeleniumSelenium +109.4%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 B1Vitamin B1 +27.2%
Contains more Vitamin B5Vitamin B5 +87.1%
Contains more Vitamin B6Vitamin B6 +530.2%
Contains more FolateFolate +328.3%
Contains more Vitamin EVitamin E +1277.3%
Contains more Vitamin B2Vitamin B2 +108.2%
Contains more Vitamin B3Vitamin B3 +111.3%
Contains more Vitamin KVitamin K +264.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Crackers DV% diff.
Copper 0.958mg 0.104mg 95%
Fiber 24.9g 2.3g 90%
Polyunsaturated fat 0.457g 13.137g 85%
Folate 394µg 92µg 76%
Iron 8.2mg 4.03mg 52%
Vitamin K 19µg 69.3µg 42%
Fats 0.83g 26.43g 39%
Potassium 1406mg 118mg 38%
Protein 23.58g 6.64g 34%
Sodium 24mg 726mg 31%
Magnesium 140mg 18mg 29%
Vitamin B6 0.397mg 0.063mg 26%
Saturated fat 0.12g 5.562g 25%
Phosphorus 407mg 248mg 23%
Manganese 1.021mg 0.491mg 23%
Zinc 2.79mg 0.49mg 21%
Starch 49.69g 20%
Vitamin E 0.22mg 3.03mg 19%
Vitamin B2 0.219mg 0.456mg 18%
Monounsaturated fat 0.064g 6.553g 16%
Vitamin B3 2.06mg 4.352mg 14%
Vitamin B1 0.529mg 0.416mg 9%
Calories 333kcal 510kcal 9%
Vitamin B5 0.78mg 0.417mg 7%
Selenium 3.2µg 6.7µg 6%
Vitamin C 4.5mg 0mg 5%
Calcium 143mg 120mg 2%
Choline 9.6mg 2%
Carbs 60.01g 61.3g 0%
Net carbs 35.11g 59g N/A
Sugar 2.23g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.279mg 0.084mg 0%
Threonine 0.992mg 0.193mg 0%
Isoleucine 1.041mg 0.246mg 0%
Leucine 1.882mg 0.471mg 0%
Lysine 1.618mg 0.103mg 0%
Methionine 0.355mg 0.112mg 0%
Phenylalanine 1.275mg 0.331mg 0%
Valine 1.233mg 0.294mg 0%
Histidine 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +255.1%
Contains more WaterWater +274.2%
Contains more OtherOther +53.8%
Contains more FatsFats +3084.3%
~equal in Carbs ~61.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -97.8%
Contains more Mono. FatMonounsaturated fat +10139.1%
Contains more Poly. FatPolyunsaturated fat +2774.6%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.