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  6. Navy bean raw vs. Crackers

Navy bean raw vs. Crackers — In-Depth Nutrition Comparison

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A recap on differences between navy bean raw and crackers

  • Navy bean raw is higher in copper, vitamin C, and magnesium, yet crackers are higher in iron, phosphorus, vitamin B3, vitamin B2, and selenium.
  • Crackers cover your daily sodium needs 31% more than navy bean raw.
  • The amount of sodium in navy bean raw is lower.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Crackers, standard snack-type, regular.

Infographic

Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +461.1%
Contains more PotassiumPotassium +160.2%
Contains more CopperCopper +242.3%
Contains more ZincZinc +81.6%
Contains less SodiumSodium -98.2%
Contains more CalciumCalcium +700%
Contains more IronIron +108.8%
Contains more PhosphorusPhosphorus +148%
Contains more ManganeseManganese +20.3%
Contains more SeleniumSelenium +1016.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 B5Vitamin B5 +97.8%
Contains more Vitamin B6Vitamin B6 +203.2%
Contains more FolateFolate +43.5%
Contains more Vitamin B2Vitamin B2 +112.1%
Contains more Vitamin B3Vitamin B3 +256.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.416mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Crackers DV% diff.
Polyunsaturated fat 0.407g 13.137g 85%
Vitamin K 69.3µg 58%
Fats 0.7g 26.43g 40%
Sodium 13mg 726mg 31%
Copper 0.356mg 0.104mg 28%
Iron 1.93mg 4.03mg 26%
Saturated fat 0.085g 5.562g 25%
Calories 67kcal 510kcal 22%
Vitamin C 18.8mg 0mg 21%
Phosphorus 100mg 248mg 21%
Starch 49.69g 20%
Magnesium 101mg 18mg 20%
Vitamin E 3.03mg 20%
Vitamin B3 1.22mg 4.352mg 20%
Vitamin B2 0.215mg 0.456mg 19%
Monounsaturated fat 0.052g 6.553g 16%
Carbs 13.05g 61.3g 16%
Calcium 15mg 120mg 11%
Selenium 0.6µg 6.7µg 11%
Folate 132µg 92µg 10%
Vitamin B6 0.191mg 0.063mg 10%
Fiber 2.3g 9%
Vitamin B5 0.825mg 0.417mg 8%
Potassium 307mg 118mg 6%
Manganese 0.408mg 0.491mg 4%
Zinc 0.89mg 0.49mg 4%
Vitamin B1 0.39mg 0.416mg 2%
Choline 9.6mg 2%
Protein 6.15g 6.64g 1%
Net carbs 13.05g 59g N/A
Sugar 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.064mg 0.084mg 0%
Threonine 0.258mg 0.193mg 0%
Isoleucine 0.273mg 0.246mg 0%
Leucine 0.442mg 0.471mg 0%
Lysine 0.35mg 0.103mg 0%
Methionine 0.064mg 0.112mg 0%
Phenylalanine 0.31mg 0.331mg 0%
Valine 0.316mg 0.294mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +2420.7%
Contains more FatsFats +3675.7%
Contains more CarbsCarbs +369.7%
Contains more OtherOther +162.1%
~equal in Protein ~6.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -98.5%
Contains more Mono. FatMonounsaturated fat +12501.9%
Contains more Poly. FatPolyunsaturated fat +3127.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.