Crackers vs. Cranberry bean raw — In-Depth Nutrition Comparison
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How are crackers and cranberry bean raw different?
- Crackers contain less folate, fiber, copper, potassium, magnesium, zinc, vitamin B1, and vitamin B6 than cranberry bean raw.
- Cranberry bean raw covers your daily need for folate, 128% more than crackers.
- Crackers have 121 times more sodium than cranberry bean raw. Crackers have 726mg of sodium, while cranberry bean raw has 6mg.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of cranberry bean raw is 35.
Crackers, standard snack-type, regular and Beans, cranberry (roman), mature seeds, raw 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 MagnesiumMagnesium | +766.7% |
| Contains more PotassiumPotassium | +1028.8% |
| Contains more IronIron | +24.1% |
| Contains more CopperCopper | +663.5% |
| Contains more ZincZinc | +640.8% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +87.4% |
| Contains more SeleniumSelenium | +89.6% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +114.1% |
| Contains more Vitamin B3Vitamin B3 | +199.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +79.6% |
| Contains more Vitamin B5Vitamin B5 | +79.4% |
| Contains more Vitamin B6Vitamin B6 | +390.5% |
| Contains more FolateFolate | +556.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
| Contains more FatsFats | +2048.8% |
| Contains more ProteinProtein | +246.8% |
| Contains more WaterWater | +294.6% |
| Contains more OtherOther | +32.5% |
~equal in
Carbs
~60.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
| Contains more Mono. FatMonounsaturated fat | +6082.1% |
| Contains more Poly. FatPolyunsaturated fat | +2392.8% |
| Contains less Sat. FatSaturated fat | -94.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 92µg | 604µg | 128% |
| Fiber | 2.3g | 24.7g | 90% |
| Polyunsaturated fat | 13.137g | 0.527g | 84% |
| Copper | 0.104mg | 0.794mg | 77% |
| Vitamin K | 69.3µg | 58% | |
| Fats | 26.43g | 1.23g | 39% |
| Potassium | 118mg | 1332mg | 36% |
| Protein | 6.64g | 23.03g | 33% |
| Magnesium | 18mg | 156mg | 33% |
| Sodium | 726mg | 6mg | 31% |
| Zinc | 0.49mg | 3.63mg | 29% |
| Vitamin B1 | 0.416mg | 0.747mg | 28% |
| Saturated fat | 5.562g | 0.316g | 24% |
| Vitamin E | 3.03mg | 20% | |
| Starch | 49.69g | 20% | |
| Vitamin B2 | 0.456mg | 0.213mg | 19% |
| Vitamin B6 | 0.063mg | 0.309mg | 19% |
| Manganese | 0.491mg | 0.92mg | 19% |
| Phosphorus | 248mg | 372mg | 18% |
| Vitamin B3 | 4.352mg | 1.455mg | 18% |
| Monounsaturated fat | 6.553g | 0.106g | 16% |
| Iron | 4.03mg | 5mg | 12% |
| Selenium | 6.7µg | 12.7µg | 11% |
| Calories | 510kcal | 335kcal | 9% |
| Vitamin B5 | 0.417mg | 0.748mg | 7% |
| Choline | 9.6mg | 2% | |
| Calcium | 120mg | 127mg | 1% |
| Carbs | 61.3g | 60.05g | 0% |
| Net carbs | 59g | 35.35g | N/A |
| Sugar | 8.18g | N/A | |
| Trans fat | 1.076g | 0g | N/A |
| Tryptophan | 0.084mg | 0.273mg | 0% |
| Threonine | 0.193mg | 0.969mg | 0% |
| Isoleucine | 0.246mg | 1.017mg | 0% |
| Leucine | 0.471mg | 1.838mg | 0% |
| Lysine | 0.103mg | 1.58mg | 0% |
| Methionine | 0.112mg | 0.346mg | 0% |
| Phenylalanine | 0.331mg | 1.245mg | 0% |
| Valine | 0.294mg | 1.205mg | 0% |
| Histidine | 0.145mg | 0.641mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
64%
Minerals Daily Need Coverage Score
56%
117%
Comparison summary
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 720mg)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 5.246g)
Which food is lower in glycemic index?
Cranberry bean raw is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
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.