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  6. Crackers vs. Green beans

Crackers vs. Green beans — In-Depth Nutrition Comparison

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Important differences between crackers and green beans

  • Green beans have less iron, phosphorus, vitamin B1, vitamin B2, vitamin B3, vitamin K, vitamin E, and folate.
  • Crackers' daily need coverage for iron is 42% more.
  • Crackers have 726 times more sodium than green beans. Crackers have 726mg of sodium, while green beans have 1mg.
  • Crackers have a higher glycemic index than green beans.

The food varieties used in the comparison are Crackers, standard snack-type, regular and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Crackers vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more CalciumCalcium +172.7%
Contains more IronIron +520%
Contains more CopperCopper +82.5%
Contains more ZincZinc +96%
Contains more PhosphorusPhosphorus +755.2%
Contains more ManganeseManganese +72.3%
Contains more SeleniumSelenium +3250%
Contains more PotassiumPotassium +23.7%
Contains less SodiumSodium -99.9%
~equal in Magnesium ~18mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin EVitamin E +558.7%
Contains more Vitamin B1Vitamin B1 +462.2%
Contains more Vitamin B2Vitamin B2 +370.1%
Contains more Vitamin B3Vitamin B3 +608.8%
Contains more Vitamin B5Vitamin B5 +463.5%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin KVitamin K +44.7%
Contains more FolateFolate +178.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +76%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Green beans DV% diff.
Polyunsaturated fat 13.137g 0.145g 87%
Iron 4.03mg 0.65mg 42%
Fats 26.43g 0.28g 40%
Sodium 726mg 1mg 32%
Phosphorus 248mg 29mg 31%
Vitamin B1 0.416mg 0.074mg 29%
Vitamin B2 0.456mg 0.097mg 28%
Saturated fat 5.562g 0.064g 25%
Calories 510kcal 35kcal 24%
Vitamin B3 4.352mg 0.614mg 23%
Starch 49.69g 20%
Vitamin K 69.3µg 47.9µg 18%
Carbs 61.3g 7.88g 18%
Vitamin E 3.03mg 0.46mg 17%
Monounsaturated fat 6.553g 0.011g 16%
Folate 92µg 33µg 15%
Selenium 6.7µg 0.2µg 12%
Vitamin C 0mg 9.7mg 11%
Protein 6.64g 1.89g 10%
Manganese 0.491mg 0.285mg 9%
Calcium 120mg 44mg 8%
Vitamin B5 0.417mg 0.074mg 7%
Copper 0.104mg 0.057mg 5%
Vitamin A 0µg 32µg 4%
Fiber 2.3g 3.2g 4%
Zinc 0.49mg 0.25mg 2%
Potassium 118mg 146mg 1%
Vitamin B6 0.063mg 0.056mg 1%
Choline 9.6mg 16.9mg 1%
Net carbs 59g 4.68g N/A
Magnesium 18mg 18mg 0%
Sugar 8.18g 3.63g N/A
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.02mg 0%
Threonine 0.193mg 0.082mg 0%
Isoleucine 0.246mg 0.069mg 0%
Leucine 0.471mg 0.116mg 0%
Lysine 0.103mg 0.091mg 0%
Methionine 0.112mg 0.023mg 0%
Phenylalanine 0.331mg 0.069mg 0%
Valine 0.294mg 0.093mg 0%
Histidine 0.145mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +251.3%
Contains more FatsFats +9339.3%
Contains more CarbsCarbs +677.9%
Contains more OtherOther +241.1%
Contains more WaterWater +2741.4%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +59472.7%
Contains more Poly. FatPolyunsaturated fat +8960%
Contains less Sat. FatSaturated fat -98.8%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.