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  6. Crackers vs. Black turtle bean

Crackers vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on differences between crackers and black turtle bean

  • Crackers are higher in vitamin K, yet black turtle bean is higher in copper, folate, iron, fiber, potassium, vitamin B1, magnesium, and phosphorus.
  • Black turtle bean covers your daily copper needs 100% more than crackers.
  • Crackers contain 81 times more sodium than black turtle bean. While crackers contain 726mg of sodium, black turtle bean contains only 9mg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Crackers, standard snack-type, regular and Beans, black turtle, mature seeds, raw.

Infographic

Crackers vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +109.4%
Contains more MagnesiumMagnesium +788.9%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +1171.2%
Contains more IronIron +115.9%
Contains more CopperCopper +861.5%
Contains more ZincZinc +349%
Contains more PhosphorusPhosphorus +77.4%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +103.7%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin EVitamin E +1342.9%
Contains more Vitamin B2Vitamin B2 +136.3%
Contains more Vitamin B3Vitamin B3 +122.6%
Contains more Vitamin KVitamin K +1137.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +116.3%
Contains more Vitamin B5Vitamin B5 +115.6%
Contains more Vitamin B6Vitamin B6 +354%
Contains more FolateFolate +382.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Black turtle bean DV% diff.
Copper 0.104mg 1mg 100%
Folate 92µg 444µg 88%
Polyunsaturated fat 13.137g 0.387g 85%
Iron 4.03mg 8.7mg 58%
Vitamin K 69.3µg 5.6µg 53%
Fiber 2.3g 15.5g 53%
Potassium 118mg 1500mg 41%
Vitamin B1 0.416mg 0.9mg 40%
Fats 26.43g 0.9g 39%
Magnesium 18mg 160mg 34%
Sodium 726mg 9mg 31%
Protein 6.64g 21.25g 29%
Phosphorus 248mg 440mg 27%
Saturated fat 5.562g 0.232g 24%
Manganese 0.491mg 1mg 22%
Starch 49.69g 20%
Vitamin B2 0.456mg 0.193mg 20%
Vitamin E 3.03mg 0.21mg 19%
Vitamin B6 0.063mg 0.286mg 17%
Zinc 0.49mg 2.2mg 16%
Monounsaturated fat 6.553g 0.078g 16%
Vitamin B3 4.352mg 1.955mg 15%
Vitamin B5 0.417mg 0.899mg 10%
Calories 510kcal 339kcal 9%
Selenium 6.7µg 3.2µg 6%
Calcium 120mg 160mg 4%
Choline 9.6mg 2%
Carbs 61.3g 63.25g 1%
Net carbs 59g 47.75g N/A
Sugar 8.18g 2.12g N/A
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.252mg 0%
Threonine 0.193mg 0.894mg 0%
Isoleucine 0.246mg 0.938mg 0%
Leucine 0.471mg 1.697mg 0%
Lysine 0.103mg 1.459mg 0%
Methionine 0.112mg 0.32mg 0%
Phenylalanine 0.331mg 1.149mg 0%
Valine 0.294mg 1.112mg 0%
Histidine 0.145mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +2836.7%
Contains more ProteinProtein +220%
Contains more WaterWater +250.3%
Contains more OtherOther +44.6%
~equal in Carbs ~63.25g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +8301.3%
Contains more Poly. FatPolyunsaturated fat +3294.6%
Contains less Sat. FatSaturated fat -95.8%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.