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  6. Green beans vs. Saltine cracker (includes oyster, soda, soup)

Green beans vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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Differences between green beans and saltine cracker (includes oyster, soda, soup)

  • Green beans have more vitamin K and vitamin A, while saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin B3, vitamin B2, folate, selenium, and manganese.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for iron is 62% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 317 times less vitamin A than green beans. Green beans contain 633IU of vitamin A, while saltine cracker (includes oyster, soda, soup) contains 2IU.
  • The amount of sodium in green beans is lower.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of saltine cracker (includes oyster, soda, soup) is 74.

The food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and Crackers, saltines (includes oyster, soda, soup).

Infographic

Green beans vs Saltine cracker (includes oyster, soda, soup) 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more CalciumCalcium +131.6%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +27.8%
Contains more IronIron +756.9%
Contains more CopperCopper +143.9%
Contains more ZincZinc +176%
Contains more PhosphorusPhosphorus +251.7%
Contains more ManganeseManganese +140.7%
Contains more SeleniumSelenium +5050%
~equal in Potassium ~152mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin KVitamin K +88.6%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +848.6%
Contains more Vitamin B2Vitamin B2 +402.1%
Contains more Vitamin B3Vitamin B3 +949.2%
Contains more Vitamin B5Vitamin B5 +624.3%
Contains more Vitamin B6Vitamin B6 +53.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +306.1%
~equal in Vitamin D ~0µg
~equal in Choline ~16.7mg

All nutrients comparison - raw data values

Nutrient Green beans Saltine cracker (includes oyster, soda, soup) DV% diff.
Iron 0.65mg 5.57mg 62%
Vitamin B1 0.074mg 0.702mg 52%
Sodium 1mg 941mg 41%
Vitamin B3 0.614mg 6.442mg 36%
Polyunsaturated fat 0.145g 4.835g 31%
Vitamin B2 0.097mg 0.487mg 30%
Starch 67.83g 28%
Folate 33µg 134µg 25%
Carbs 7.88g 74.05g 22%
Calories 35kcal 418kcal 19%
Vitamin K 47.9µg 25.4µg 19%
Selenium 0.2µg 10.3µg 18%
Manganese 0.285mg 0.686mg 17%
Protein 1.89g 9.46g 15%
Fats 0.28g 8.64g 13%
Vitamin C 9.7mg 0mg 11%
Phosphorus 29mg 102mg 10%
Vitamin B5 0.074mg 0.536mg 9%
Copper 0.057mg 0.139mg 9%
Saturated fat 0.064g 1.653g 7%
Vitamin E 0.46mg 1.15mg 5%
Monounsaturated fat 0.011g 1.986g 5%
Zinc 0.25mg 0.69mg 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin A 32µg 1µg 3%
Calcium 44mg 19mg 3%
Fiber 3.2g 2.8g 2%
Vitamin B6 0.056mg 0.086mg 2%
Magnesium 18mg 23mg 1%
Net carbs 4.68g 71.25g N/A
Potassium 146mg 152mg 0%
Sugar 3.63g 1.29g N/A
Trans fat 0g 0.167g N/A
Choline 16.9mg 16.7mg 0%
Tryptophan 0.02mg 0.116mg 0%
Threonine 0.082mg 0.268mg 0%
Isoleucine 0.069mg 0.333mg 0%
Leucine 0.116mg 0.652mg 0%
Lysine 0.091mg 0.172mg 0%
Methionine 0.023mg 0.147mg 0%
Phenylalanine 0.069mg 0.45mg 0%
Valine 0.093mg 0.399mg 0%
Histidine 0.035mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +1666.7%
Contains more ProteinProtein +400.5%
Contains more FatsFats +2985.7%
Contains more CarbsCarbs +839.7%
Contains more OtherOther +283.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +17954.5%
Contains more Poly. FatPolyunsaturated fat +3234.5%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.