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  6. Navy bean raw vs. Cream cracker

Navy bean raw vs. Cream cracker — In-Depth Nutrition Comparison

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What are the differences between navy bean raw and cream cracker?

  • Navy bean raw is higher in copper, magnesium, and vitamin B6, yet cream cracker is higher in iron, vitamin B3, vitamin B12, selenium, and manganese.
  • Cream cracker's daily need coverage for iron is 68% more.
  • Navy bean raw has 4 times more magnesium than cream cracker. While navy bean raw has 101mg of magnesium, cream cracker has only 25mg.
  • The amount of saturated fat in navy bean raw is lower.
  • The glycemic index of navy bean raw is lower.

We used Beans, navy, mature seeds, sprouted, raw and Crackers, cream, GAMESA SABROSAS types in this article.

Infographic

Navy bean 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 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +304%
Contains more PotassiumPotassium +138%
Contains more CopperCopper +220.7%
Contains more ZincZinc +34.8%
Contains less SodiumSodium -98.9%
Contains more CalciumCalcium +73.3%
Contains more IronIron +282.4%
Contains more ManganeseManganese +90.7%
Contains more SeleniumSelenium +1483.3%
~equal in Phosphorus ~98mg

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +30.9%
Contains more Vitamin B5Vitamin B5 +78.6%
Contains more Vitamin B6Vitamin B6 +193.8%
Contains more Vitamin B2Vitamin B2 +11.6%
Contains more Vitamin B3Vitamin B3 +316.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Cream cracker DV% diff.
Iron 1.93mg 7.38mg 68%
Sodium 13mg 1148mg 49%
Fats 0.7g 20.37g 30%
Copper 0.356mg 0.111mg 27%
Monounsaturated fat 0.052g 10.625g 26%
Vitamin B3 1.22mg 5.08mg 24%
Saturated fat 0.085g 5.362g 24%
Starch 51.87g 21%
Calories 67kcal 484kcal 21%
Vitamin C 18.8mg 21%
Vitamin B12 0µg 0.46µg 19%
Magnesium 101mg 25mg 18%
Carbs 13.05g 64.55g 17%
Manganese 0.408mg 0.778mg 16%
Selenium 0.6µg 9.5µg 16%
Vitamin K 17.9µg 15%
Polyunsaturated fat 0.407g 2.45g 14%
Vitamin E 1.59mg 11%
Fiber 2.4g 10%
Vitamin B6 0.191mg 0.065mg 10%
Vitamin B1 0.39mg 0.298mg 8%
Vitamin B5 0.825mg 0.462mg 7%
Potassium 307mg 129mg 5%
Folate 132µg 149µg 4%
Protein 6.15g 7.01g 2%
Zinc 0.89mg 0.66mg 2%
Vitamin B2 0.215mg 0.24mg 2%
Fructose 0.95g 1%
Calcium 15mg 26mg 1%
Net carbs 13.05g 62.15g N/A
Sugar 9.37g N/A
Phosphorus 100mg 98mg 0%
Trans fat 0g 3.969g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g 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% 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 WaterWater +1678.7%
Contains more ProteinProtein +14%
Contains more FatsFats +2810%
Contains more CarbsCarbs +394.6%
Contains more OtherOther +281.1%

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
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 -98.4%
Contains more Mono. FatMonounsaturated fat +20332.7%
Contains more Poly. FatPolyunsaturated fat +502%

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. 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.