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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 from Graham cracker is 27% higher.
  • Navy bean raw has less Sodium.

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.
Navy bean raw
Navy bean raw
4
:
6
Graham cracker
Graham cracker
Contains more Magnesium +152.5%
Contains more Potassium +80.6%
Contains less Sodium -97.2%
Contains more Copper +109.4%
Contains more Calcium +413.3%
Contains more Iron +95.9%
Contains more Phosphorus +85%
Contains more Manganese +149.8%
Contains more Selenium +950%
Equal in Zinc - 0.96
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains more Magnesium +152.5%
Contains more Potassium +80.6%
Contains less Sodium -97.2%
Contains more Copper +109.4%
Contains more Calcium +413.3%
Contains more Iron +95.9%
Contains more Phosphorus +85%
Contains more Manganese +149.8%
Contains more Selenium +950%
Equal in Zinc - 0.96

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.
Navy bean raw
Navy bean raw
6
:
4
Graham cracker
Graham cracker
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.2%
Contains more Vitamin B5 +96.4%
Contains more Vitamin B6 +22.4%
Contains more Folate +45.1%
Contains more Vitamin B2 +47.4%
Contains more Vitamin B3 +263.9%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.2%
Contains more Vitamin B5 +96.4%
Contains more Vitamin B6 +22.4%
Contains more Folate +45.1%
Contains more Vitamin B2 +47.4%
Contains more Vitamin B3 +263.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
4
Graham cracker
Graham cracker
Contains more Water +2234.8%
Contains more Fats +1414.3%
Contains more Carbs +495.1%
Contains more Other +74.7%
Equal in Protein - 6.69
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Graham cracker
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 Water +2234.8%
Contains more Fats +1414.3%
Contains more Carbs +495.1%
Contains more Other +74.7%
Equal in Protein - 6.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
2
Graham cracker
Graham cracker
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +4725%
Contains more Polyunsaturated fat +1223.8%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +4725%
Contains more Polyunsaturated fat +1223.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy bean raw Graham cracker Opinion
Net carbs 13.05g 74.26g Graham cracker
Protein 6.15g 6.69g Graham cracker
Fats 0.7g 10.6g Graham cracker
Carbs 13.05g 77.66g Graham cracker
Calories 67kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g Navy bean raw
Fiber 3.4g Graham cracker
Calcium 15mg 77mg Graham cracker
Iron 1.93mg 3.78mg Graham cracker
Magnesium 101mg 40mg Navy bean raw
Phosphorus 100mg 185mg Graham cracker
Potassium 307mg 170mg Navy bean raw
Sodium 13mg 459mg Navy bean raw
Zinc 0.89mg 0.96mg Graham cracker
Copper 0.356mg 0.17mg Navy bean raw
Manganese 0.408mg 1.019mg Graham cracker
Selenium 0.6µg 6.3µg Graham cracker
Vitamin A 4IU 2IU Navy bean raw
Vitamin E 1.51mg Graham cracker
Vitamin C 18.8mg 0mg Navy bean raw
Vitamin B1 0.39mg 0.265mg Navy bean raw
Vitamin B2 0.215mg 0.317mg Graham cracker
Vitamin B3 1.22mg 4.439mg Graham cracker
Vitamin B5 0.825mg 0.42mg Navy bean raw
Vitamin B6 0.191mg 0.156mg Navy bean raw
Folate 132µg 91µg Navy bean raw
Vitamin K 14.3µg Graham cracker
Tryptophan 0.064mg Navy bean raw
Threonine 0.258mg Navy bean raw
Isoleucine 0.273mg Navy bean raw
Leucine 0.442mg Navy bean raw
Lysine 0.35mg Navy bean raw
Methionine 0.064mg Navy bean raw
Phenylalanine 0.31mg Navy bean raw
Valine 0.316mg Navy bean raw
Histidine 0.172mg Navy bean raw
Trans Fat 0g 0.055g Navy bean raw
Saturated Fat 0.085g 1.633g Navy bean raw
Monounsaturated Fat 0.052g 2.509g Graham cracker
Polyunsaturated fat 0.407g 5.388g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Graham 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
35%
Navy bean raw
35%
Graham cracker
Minerals Daily Need Coverage Score
42%
Navy bean raw
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 446mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 1.548g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 35)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $1.3)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.