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  6. Kidney beans raw vs. Cream cracker

Kidney beans raw vs. Cream cracker — In-Depth Nutrition Comparison

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How are kidney beans raw and cream cracker different?

  • Kidney beans raw is higher than cream cracker in copper, fiber, folate, phosphorus, potassium, magnesium, vitamin B6, and zinc.
  • Kidney beans raw covers your daily need for copper, 94% more than cream cracker.
  • Kidney beans raw contains 11 times more potassium than cream cracker. Kidney beans raw contains 1406mg of potassium, while cream cracker contains 129mg.
  • Kidney beans raw is lower in saturated fat.
  • Cream cracker has a higher glycemic index (65) than kidney beans raw (22).

Beans, kidney, all types, mature seeds, raw and Crackers, cream, GAMESA SABROSAS types were used in this article.

Infographic

Kidney beans raw vs Cream 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 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +460%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +989.9%
Contains more CopperCopper +763.1%
Contains more ZincZinc +322.7%
Contains more PhosphorusPhosphorus +315.3%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +31.2%
Contains more SeleniumSelenium +196.9%
~equal in Iron ~7.38mg

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +77.5%
Contains more Vitamin B5Vitamin B5 +68.8%
Contains more Vitamin B6Vitamin B6 +510.8%
Contains more FolateFolate +164.4%
Contains more Vitamin EVitamin E +622.7%
Contains more Vitamin B3Vitamin B3 +146.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.24mg
~equal in Vitamin K ~17.9µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Cream cracker DV% diff.
Copper 0.958mg 0.111mg 94%
Fiber 24.9g 2.4g 90%
Folate 394µg 149µg 61%
Sodium 24mg 1148mg 49%
Phosphorus 407mg 98mg 44%
Potassium 1406mg 129mg 38%
Protein 23.58g 7.01g 33%
Fats 0.83g 20.37g 30%
Magnesium 140mg 25mg 27%
Vitamin B6 0.397mg 0.065mg 26%
Monounsaturated fat 0.064g 10.625g 26%
Saturated fat 0.12g 5.362g 24%
Starch 51.87g 21%
Zinc 2.79mg 0.66mg 19%
Vitamin B1 0.529mg 0.298mg 19%
Vitamin B12 0µg 0.46µg 19%
Vitamin B3 2.06mg 5.08mg 19%
Polyunsaturated fat 0.457g 2.45g 13%
Calcium 143mg 26mg 12%
Manganese 1.021mg 0.778mg 11%
Selenium 3.2µg 9.5µg 11%
Iron 8.2mg 7.38mg 10%
Vitamin E 0.22mg 1.59mg 9%
Calories 333kcal 484kcal 8%
Vitamin B5 0.78mg 0.462mg 6%
Vitamin C 4.5mg 5%
Carbs 60.01g 64.55g 2%
Vitamin B2 0.219mg 0.24mg 2%
Fructose 0.95g 1%
Vitamin K 19µg 17.9µg 1%
Net carbs 35.11g 62.15g N/A
Sugar 2.23g 9.37g N/A
Trans fat 0g 3.969g N/A
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g 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% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more ProteinProtein +236.4%
Contains more WaterWater +164%
Contains more FatsFats +2354.2%
~equal in Carbs ~64.55g
~equal in Other ~3.62g

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +16501.6%
Contains more Poly. FatPolyunsaturated fat +436.1%

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.