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  6. Crackers vs. Adzuki bean

Crackers vs. Adzuki bean — In-Depth Nutrition Comparison

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Significant differences between crackers and adzuki bean

  • The amount of folate, copper, manganese, fiber, zinc, potassium, magnesium, and vitamin B6 in adzuki bean is higher than in crackers.
  • Adzuki bean covers your daily folate needs 133% more than crackers.
  • Adzuki bean has 145 times less sodium than crackers. Crackers have 726mg of sodium, while adzuki bean has 5mg.
  • Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of adzuki bean is 29.

Specific food types used in this comparison are Crackers, standard snack-type, regular and Beans, adzuki, mature seeds, raw.

Infographic

Crackers vs Adzuki bean 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% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more CalciumCalcium +81.8%
Contains more SeleniumSelenium +116.1%
Contains more MagnesiumMagnesium +605.6%
Contains more PotassiumPotassium +962.7%
Contains more IronIron +23.6%
Contains more CopperCopper +951.9%
Contains more ZincZinc +928.6%
Contains more PhosphorusPhosphorus +53.6%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +252.3%

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +107.3%
Contains more Vitamin B3Vitamin B3 +65.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +252.8%
Contains more Vitamin B6Vitamin B6 +457.1%
Contains more FolateFolate +576.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.455mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Adzuki bean DV% diff.
Folate 92µg 622µg 133%
Copper 0.104mg 1.094mg 110%
Polyunsaturated fat 13.137g 0.113g 87%
Vitamin K 69.3µg 58%
Manganese 0.491mg 1.73mg 54%
Fiber 2.3g 12.7g 42%
Zinc 0.49mg 5.04mg 41%
Fats 26.43g 0.53g 40%
Potassium 118mg 1254mg 33%
Sodium 726mg 5mg 31%
Protein 6.64g 19.87g 26%
Magnesium 18mg 127mg 26%
Saturated fat 5.562g 0.191g 24%
Vitamin B6 0.063mg 0.351mg 22%
Vitamin B5 0.417mg 1.471mg 21%
Starch 49.69g 20%
Vitamin E 3.03mg 20%
Phosphorus 248mg 381mg 19%
Vitamin B2 0.456mg 0.22mg 18%
Monounsaturated fat 6.553g 0.05g 16%
Iron 4.03mg 4.98mg 12%
Vitamin B3 4.352mg 2.63mg 11%
Calories 510kcal 329kcal 9%
Selenium 6.7µg 3.1µg 7%
Calcium 120mg 66mg 5%
Vitamin B1 0.416mg 0.455mg 3%
Choline 9.6mg 2%
Carbs 61.3g 62.9g 1%
Net carbs 59g 50.2g N/A
Sugar 8.18g N/A
Vitamin A 0µg 1µg 0%
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.191mg 0%
Threonine 0.193mg 0.674mg 0%
Isoleucine 0.246mg 0.791mg 0%
Leucine 0.471mg 1.668mg 0%
Lysine 0.103mg 1.497mg 0%
Methionine 0.112mg 0.21mg 0%
Phenylalanine 0.331mg 1.052mg 0%
Valine 0.294mg 1.023mg 0%
Histidine 0.145mg 0.524mg 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +4886.8%
Contains more ProteinProtein +199.2%
Contains more WaterWater +328%
Contains more OtherOther +30.9%
~equal in Carbs ~62.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +13006%
Contains more Poly. FatPolyunsaturated fat +11525.7%
Contains less Sat. FatSaturated fat -96.6%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.