Crackers vs. Beans — In-Depth Nutrition Comparison
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How are crackers and beans different?
- Beans contain less vitamin K, iron, vitamin B2, vitamin B3, vitamin B1, phosphorus, vitamin E, and folate than crackers.
- Crackers cover your daily need for vitamin K, 57% more than beans.
- Crackers have 726 times more sodium than beans. Crackers have 726mg of sodium, while beans have 1mg.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of beans is 33.
Crackers, standard snack-type, regular and Beans, baked, canned, no salt added types were used in this article.
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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.
| Contains more CalciumCalcium | +140% |
| Contains more IronIron | +1289.7% |
| Contains more PhosphorusPhosphorus | +138.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +48.9% |
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more PotassiumPotassium | +150.8% |
| Contains more CopperCopper | +98.1% |
| Contains more ZincZinc | +185.7% |
| Contains less SodiumSodium | -99.9% |
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.
| Contains more Vitamin EVitamin E | +1920% |
| Contains more Vitamin B1Vitamin B1 | +177.3% |
| Contains more Vitamin B2Vitamin B2 | +660% |
| Contains more Vitamin B3Vitamin B3 | +912.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +8562.5% |
| Contains more FolateFolate | +283.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +106.3% |
| Contains more CholineCholine | +220.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 13.137g | 0.172g | 86% |
| Vitamin K | 69.3µg | 0.8µg | 57% |
| Iron | 4.03mg | 0.29mg | 47% |
| Fats | 26.43g | 0.4g | 40% |
| Sodium | 726mg | 1mg | 32% |
| Vitamin B2 | 0.456mg | 0.06mg | 30% |
| Vitamin B3 | 4.352mg | 0.43mg | 25% |
| Saturated fat | 5.562g | 0.103g | 25% |
| Vitamin B1 | 0.416mg | 0.15mg | 22% |
| Manganese | 0.491mg | 21% | |
| Phosphorus | 248mg | 104mg | 21% |
| Starch | 49.69g | 20% | |
| Calories | 510kcal | 105kcal | 20% |
| Vitamin E | 3.03mg | 0.15mg | 19% |
| Folate | 92µg | 24µg | 17% |
| Monounsaturated fat | 6.553g | 0.035g | 16% |
| Carbs | 61.3g | 20.49g | 14% |
| Fiber | 2.3g | 5.5g | 13% |
| Copper | 0.104mg | 0.206mg | 11% |
| Zinc | 0.49mg | 1.4mg | 8% |
| Vitamin B5 | 0.417mg | 8% | |
| Calcium | 120mg | 50mg | 7% |
| Vitamin B6 | 0.063mg | 0.13mg | 5% |
| Potassium | 118mg | 296mg | 5% |
| Protein | 6.64g | 4.8g | 4% |
| Selenium | 6.7µg | 4.5µg | 4% |
| Choline | 9.6mg | 30.8mg | 4% |
| Magnesium | 18mg | 32mg | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Vitamin A | 0µg | 5µg | 1% |
| Net carbs | 59g | 14.99g | N/A |
| Sugar | 8.18g | 7.78g | N/A |
| Trans fat | 1.076g | 0g | N/A |
| Tryptophan | 0.084mg | 0% | |
| Threonine | 0.193mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.471mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.112mg | 0% | |
| Phenylalanine | 0.331mg | 0% | |
| Valine | 0.294mg | 0% | |
| Histidine | 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
| Contains more ProteinProtein | +38.3% |
| Contains more FatsFats | +6507.5% |
| Contains more CarbsCarbs | +199.2% |
| Contains more OtherOther | +45.6% |
| Contains more WaterWater | +2212.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +18622.9% |
| Contains more Poly. FatPolyunsaturated fat | +7537.8% |
| Contains less Sat. FatSaturated fat | -98.1% |
