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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
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
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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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 Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
56%
49%
Minerals Daily Need Coverage Score
130%
56%
Comparison summary
Which food is lower in Sugar?
Kidney beans raw is lower in Sugar (difference - 5.95g)
Which food contains less Sodium?
Kidney beans raw contains less Sodium (difference - 702mg)
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 5.442g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 41)
Which food is cheaper?
Kidney beans raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Kidney beans raw is relatively richer in minerals
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.