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  6. Crackers vs. Navy bean raw

Crackers vs. Navy bean raw — In-Depth Nutrition Comparison

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A recap on differences between crackers and navy bean raw

  • Crackers are higher in iron, phosphorus, vitamin B3, vitamin B2, and selenium, yet navy bean raw is higher in copper, vitamin C, and magnesium.
  • Crackers cover your daily sodium needs 31% more than navy bean raw.
  • Crackers contain 65 times more saturated fat than navy bean raw. While crackers contain 5.562g of saturated fat, navy bean raw contains only 0.085g.
  • The glycemic index of navy bean raw is lower.

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

Infographic

Crackers vs Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +700%
Contains more IronIron +108.8%
Contains more PhosphorusPhosphorus +148%
Contains more ManganeseManganese +20.3%
Contains more SeleniumSelenium +1016.7%
Contains more MagnesiumMagnesium +461.1%
Contains more PotassiumPotassium +160.2%
Contains more CopperCopper +242.3%
Contains more ZincZinc +81.6%
Contains less SodiumSodium -98.2%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +112.1%
Contains more Vitamin B3Vitamin B3 +256.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +97.8%
Contains more Vitamin B6Vitamin B6 +203.2%
Contains more FolateFolate +43.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Navy bean raw DV% diff.
Polyunsaturated fat 13.137g 0.407g 85%
Vitamin K 69.3µg 58%
Fats 26.43g 0.7g 40%
Sodium 726mg 13mg 31%
Copper 0.104mg 0.356mg 28%
Iron 4.03mg 1.93mg 26%
Saturated fat 5.562g 0.085g 25%
Calories 510kcal 67kcal 22%
Vitamin C 0mg 18.8mg 21%
Phosphorus 248mg 100mg 21%
Starch 49.69g 20%
Magnesium 18mg 101mg 20%
Vitamin E 3.03mg 20%
Vitamin B3 4.352mg 1.22mg 20%
Vitamin B2 0.456mg 0.215mg 19%
Monounsaturated fat 6.553g 0.052g 16%
Carbs 61.3g 13.05g 16%
Calcium 120mg 15mg 11%
Selenium 6.7µg 0.6µg 11%
Folate 92µg 132µg 10%
Vitamin B6 0.063mg 0.191mg 10%
Fiber 2.3g 9%
Vitamin B5 0.417mg 0.825mg 8%
Potassium 118mg 307mg 6%
Manganese 0.491mg 0.408mg 4%
Zinc 0.49mg 0.89mg 4%
Vitamin B1 0.416mg 0.39mg 2%
Choline 9.6mg 2%
Protein 6.64g 6.15g 1%
Net carbs 59g 13.05g N/A
Sugar 8.18g N/A
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.064mg 0%
Threonine 0.193mg 0.258mg 0%
Isoleucine 0.246mg 0.273mg 0%
Leucine 0.471mg 0.442mg 0%
Lysine 0.103mg 0.35mg 0%
Methionine 0.112mg 0.064mg 0%
Phenylalanine 0.331mg 0.31mg 0%
Valine 0.294mg 0.316mg 0%
Histidine 0.145mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +3675.7%
Contains more CarbsCarbs +369.7%
Contains more OtherOther +162.1%
Contains more WaterWater +2420.7%
~equal in Protein ~6.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +12501.9%
Contains more Poly. FatPolyunsaturated fat +3127.8%
Contains less Sat. FatSaturated fat -98.5%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.