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  6. Navy bean raw vs. Graham cracker

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

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How are navy bean raw and graham cracker different?

  • Navy bean raw is higher in vitamin C, copper, magnesium, and vitamin B1; however, graham cracker is richer in manganese, iron, vitamin B3, phosphorus, and selenium.
  • Daily need coverage for manganese for graham cracker is 27% higher.
  • Navy bean raw has less sodium.
  • Navy bean raw has a lower glycemic index (39) than graham cracker (74).

Beans, navy, mature seeds, sprouted, raw and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.

Infographic

Navy bean raw vs Graham 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +152.5%
Contains more PotassiumPotassium +80.6%
Contains more CopperCopper +109.4%
Contains less SodiumSodium -97.2%
Contains more CalciumCalcium +413.3%
Contains more IronIron +95.9%
Contains more PhosphorusPhosphorus +85%
Contains more ManganeseManganese +149.8%
Contains more SeleniumSelenium +950%
~equal in Zinc ~0.96mg

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47.2%
Contains more Vitamin B5Vitamin B5 +96.4%
Contains more Vitamin B6Vitamin B6 +22.4%
Contains more FolateFolate +45.1%
Contains more Vitamin B2Vitamin B2 +47.4%
Contains more Vitamin B3Vitamin B3 +263.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Graham cracker DV% diff.
Polyunsaturated fat 0.407g 5.388g 33%
Manganese 0.408mg 1.019mg 27%
Iron 1.93mg 3.78mg 23%
Carbs 13.05g 77.66g 22%
Vitamin C 18.8mg 0mg 21%
Copper 0.356mg 0.17mg 21%
Vitamin B3 1.22mg 4.439mg 20%
Sodium 13mg 459mg 19%
Starch 46.56g 19%
Calories 67kcal 430kcal 18%
Fats 0.7g 10.6g 15%
Magnesium 101mg 40mg 15%
Fiber 3.4g 14%
Vitamin K 14.3µg 12%
Phosphorus 100mg 185mg 12%
Vitamin B1 0.39mg 0.265mg 10%
Folate 132µg 91µg 10%
Vitamin E 1.51mg 10%
Selenium 0.6µg 6.3µg 10%
Vitamin B2 0.215mg 0.317mg 8%
Vitamin B5 0.825mg 0.42mg 8%
Saturated fat 0.085g 1.633g 7%
Calcium 15mg 77mg 6%
Monounsaturated fat 0.052g 2.509g 6%
Potassium 307mg 170mg 4%
Vitamin B6 0.191mg 0.156mg 3%
Zinc 0.89mg 0.96mg 1%
Fructose 0.99g 1%
Protein 6.15g 6.69g 1%
Choline 5.9mg 1%
Net carbs 13.05g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0g 0.055g 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 0.599g 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +2234.8%
Contains more FatsFats +1414.3%
Contains more CarbsCarbs +495.1%
Contains more OtherOther +74.7%
~equal in Protein ~6.69g

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
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 -94.8%
Contains more Mono. FatMonounsaturated fat +4725%
Contains more Poly. FatPolyunsaturated fat +1223.8%

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. 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.