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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 of 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.

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.
Kidney beans raw
Kidney beans raw
9
:
1
Cream cracker
Cream cracker
Contains more Calcium +450%
Contains more Iron +11.1%
Contains more Magnesium +460%
Contains more Phosphorus +315.3%
Contains more Potassium +989.9%
Contains less Sodium -97.9%
Contains more Zinc +322.7%
Contains more Copper +763.1%
Contains more Manganese +31.2%
Contains more Selenium +196.9%
Equal in Iron - 7.38
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Cream cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 277% 18% 43% 12% 150% 19% 37% 102% 52%
Contains more Calcium +450%
Contains more Iron +11.1%
Contains more Magnesium +460%
Contains more Phosphorus +315.3%
Contains more Potassium +989.9%
Contains less Sodium -97.9%
Contains more Zinc +322.7%
Contains more Copper +763.1%
Contains more Manganese +31.2%
Contains more Selenium +196.9%
Equal in Iron - 7.38

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.
Kidney beans raw
Kidney beans raw
8
:
4
Cream cracker
Cream cracker
Contains more Vitamin B1 +77.5%
Contains more Vitamin B5 +68.8%
Contains more Vitamin B6 +510.8%
Contains more Folate +164.4%
Contains more Vitamin E +622.7%
Contains more Vitamin B3 +146.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.24
Equal in Vitamin K - 17.9
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Cream cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 32% 0% 0% 75% 56% 96% 28% 15% 112% 58% 45%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B5 +68.8%
Contains more Vitamin B6 +510.8%
Contains more Folate +164.4%
Contains more Vitamin E +622.7%
Contains more Vitamin B3 +146.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.24
Equal in Vitamin K - 17.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Cream cracker
Cream cracker
Contains more Protein +236.4%
Contains more Water +164%
Contains more Fats +2354.2%
Equal in Carbs - 64.55
Equal in Other - 3.62
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Cream cracker
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 Protein +236.4%
Contains more Water +164%
Contains more Fats +2354.2%
Equal in Carbs - 64.55
Equal in Other - 3.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Cream cracker
Cream cracker
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +16501.6%
Contains more Polyunsaturated fat +436.1%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Cream cracker
29% 58% 13%
Saturated Fat: 5.362 g
Monounsaturated Fat: 10.625 g
Polyunsaturated fat: 2.45 g
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +16501.6%
Contains more Polyunsaturated fat +436.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Cream cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Kidney beans raw Cream cracker Opinion
Net carbs 35.11g 62.15g Cream cracker
Protein 23.58g 7.01g Kidney beans raw
Fats 0.83g 20.37g Cream cracker
Carbs 60.01g 64.55g Cream cracker
Calories 333kcal 484kcal Cream cracker
Starch 51.87g Cream cracker
Fructose 0.95g Cream cracker
Sugar 2.23g 9.37g Kidney beans raw
Fiber 24.9g 2.4g Kidney beans raw
Calcium 143mg 26mg Kidney beans raw
Iron 8.2mg 7.38mg Kidney beans raw
Magnesium 140mg 25mg Kidney beans raw
Phosphorus 407mg 98mg Kidney beans raw
Potassium 1406mg 129mg Kidney beans raw
Sodium 24mg 1148mg Kidney beans raw
Zinc 2.79mg 0.66mg Kidney beans raw
Copper 0.958mg 0.111mg Kidney beans raw
Manganese 1.021mg 0.778mg Kidney beans raw
Selenium 3.2µg 9.5µg Cream cracker
Vitamin E 0.22mg 1.59mg Cream cracker
Vitamin C 4.5mg Kidney beans raw
Vitamin B1 0.529mg 0.298mg Kidney beans raw
Vitamin B2 0.219mg 0.24mg Cream cracker
Vitamin B3 2.06mg 5.08mg Cream cracker
Vitamin B5 0.78mg 0.462mg Kidney beans raw
Vitamin B6 0.397mg 0.065mg Kidney beans raw
Folate 394µg 149µg Kidney beans raw
Vitamin B12 0µg 0.46µg Cream cracker
Vitamin K 19µg 17.9µg Kidney beans raw
Tryptophan 0.279mg Kidney beans raw
Threonine 0.992mg Kidney beans raw
Isoleucine 1.041mg Kidney beans raw
Leucine 1.882mg Kidney beans raw
Lysine 1.618mg Kidney beans raw
Methionine 0.355mg Kidney beans raw
Phenylalanine 1.275mg Kidney beans raw
Valine 1.233mg Kidney beans raw
Histidine 0.656mg Kidney beans raw
Trans Fat 0g 3.969g Kidney beans raw
Saturated Fat 0.12g 5.362g Kidney beans raw
Monounsaturated Fat 0.064g 10.625g Cream cracker
Polyunsaturated fat 0.457g 2.45g Cream cracker
Omega-6 - Linoleic acid 1.542g Cream cracker
Omega-3 - ALA 0.045g Cream cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Cream cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
60%
Kidney beans raw
43%
Cream cracker
Minerals Daily Need Coverage Score
130%
Kidney beans raw
71%
Cream cracker

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 7.14g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 1124mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 5.242g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $1.2)

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.