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  6. Kidney beans raw vs. Graham cracker

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

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Significant differences between kidney beans raw and graham cracker

  • The amount of copper, fiber, folate, iron, potassium, phosphorus, magnesium, vitamin B1, and vitamin B6 in kidney beans raw is higher than in graham cracker.
  • Kidney beans raw covers your daily copper needs 88% more than graham cracker.
  • Graham cracker has 8 times less potassium than kidney beans raw. Kidney beans raw has 1406mg of potassium, while graham cracker has 170mg.
  • Kidney beans raw contains less sodium.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Kidney beans raw vs Graham cracker infographic
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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.
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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +727.1%
Contains more IronIron +116.9%
Contains more CopperCopper +463.5%
Contains more ZincZinc +190.6%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -94.8%
Contains more SeleniumSelenium +96.9%
~equal in Manganese ~1.019mg

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +99.6%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin B6Vitamin B6 +154.5%
Contains more Vitamin KVitamin K +32.9%
Contains more FolateFolate +333%
Contains more Vitamin EVitamin E +586.4%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B3Vitamin B3 +115.5%
~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 Graham cracker DV% diff.
Copper 0.958mg 0.17mg 88%
Fiber 24.9g 3.4g 86%
Folate 394µg 91µg 76%
Iron 8.2mg 3.78mg 55%
Potassium 1406mg 170mg 36%
Protein 23.58g 6.69g 34%
Polyunsaturated fat 0.457g 5.388g 33%
Phosphorus 407mg 185mg 32%
Magnesium 140mg 40mg 24%
Vitamin B1 0.529mg 0.265mg 22%
Vitamin B6 0.397mg 0.156mg 19%
Starch 46.56g 19%
Sodium 24mg 459mg 19%
Zinc 2.79mg 0.96mg 17%
Fats 0.83g 10.6g 15%
Vitamin B3 2.06mg 4.439mg 15%
Vitamin E 0.22mg 1.51mg 9%
Vitamin B2 0.219mg 0.317mg 8%
Saturated fat 0.12g 1.633g 7%
Calcium 143mg 77mg 7%
Vitamin B5 0.78mg 0.42mg 7%
Monounsaturated fat 0.064g 2.509g 6%
Carbs 60.01g 77.66g 6%
Selenium 3.2µg 6.3µg 6%
Calories 333kcal 430kcal 5%
Vitamin C 4.5mg 0mg 5%
Vitamin K 19µg 14.3µg 4%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 35.11g 74.26g N/A
Sugar 2.23g 24.85g N/A
Manganese 1.021mg 1.019mg 0%
Trans fat 0g 0.055g 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 0.599g 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
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% 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 +252.5%
Contains more WaterWater +246.6%
Contains more OtherOther +130.7%
Contains more FatsFats +1177.1%
Contains more CarbsCarbs +29.4%

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
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 -92.7%
Contains more Mono. FatMonounsaturated fat +3820.3%
Contains more Poly. FatPolyunsaturated fat +1079%

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. 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.