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

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Differences between crackers and green bean raw

  • Green bean raw contains less iron, phosphorus, vitamin B1, vitamin B2, vitamin B3, vitamin K, vitamin E, and folate than crackers.
  • Crackers' daily need coverage for iron is 38% higher.
  • Green bean raw contains 121 times less sodium than crackers. Crackers contain 726mg of sodium, while green bean raw contains 6mg.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of crackers is 63.

The food types used in this comparison are Crackers, standard snack-type, regular and Beans, snap, green, raw.

Infographic

Crackers vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more CalciumCalcium +224.3%
Contains more IronIron +291.3%
Contains more CopperCopper +50.7%
Contains more ZincZinc +104.2%
Contains more PhosphorusPhosphorus +552.6%
Contains more ManganeseManganese +127.3%
Contains more SeleniumSelenium +1016.7%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +78.8%
Contains less SodiumSodium -99.2%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin EVitamin E +639%
Contains more Vitamin B1Vitamin B1 +407.3%
Contains more Vitamin B2Vitamin B2 +338.5%
Contains more Vitamin B3Vitamin B3 +492.9%
Contains more Vitamin B5Vitamin B5 +85.3%
Contains more Vitamin KVitamin K +61.2%
Contains more FolateFolate +178.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +123.8%
Contains more CholineCholine +59.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +262.8%
Contains more FatsFats +11913.6%
Contains more CarbsCarbs +779.5%
Contains more OtherOther +277.3%
Contains more WaterWater +2776.4%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +65430%
Contains more Poly. FatPolyunsaturated fat +11525.7%
Contains less Sat. FatSaturated fat -99.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +5546.6%
Contains more SucroseSucrose +1830.6%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +221.3%
Contains more FructoseFructose +379.3%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crackers Green bean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crackers Green bean raw DV% diff.
Polyunsaturated fat 13.137g 0.113g 87%
Fats 26.43g 0.22g 40%
Iron 4.03mg 1.03mg 38%
Sodium 726mg 6mg 31%
Phosphorus 248mg 38mg 30%
Vitamin B1 0.416mg 0.082mg 28%
Vitamin B2 0.456mg 0.104mg 27%
Saturated fat 5.562g 0.05g 25%
Calories 510kcal 31kcal 24%
Vitamin B3 4.352mg 0.734mg 23%
Vitamin K 69.3µg 43µg 22%
Starch 49.69g 0.88g 20%
Carbs 61.3g 6.97g 18%
Vitamin E 3.03mg 0.41mg 17%
Monounsaturated fat 6.553g 0.01g 16%
Folate 92µg 33µg 15%
Vitamin C 0mg 12.2mg 14%
Manganese 0.491mg 0.216mg 12%
Selenium 6.7µg 0.6µg 11%
Protein 6.64g 1.83g 10%
Calcium 120mg 37mg 8%
Vitamin B6 0.063mg 0.141mg 6%
Vitamin A 0µg 35µg 4%
Copper 0.104mg 0.069mg 4%
Vitamin B5 0.417mg 0.225mg 4%
Potassium 118mg 211mg 3%
Fiber 2.3g 2.7g 2%
Magnesium 18mg 25mg 2%
Zinc 0.49mg 0.24mg 2%
Fructose 0.29g 1.39g 1%
Choline 9.6mg 15.3mg 1%
Net carbs 59g 4.27g N/A
Sugar 8.18g 3.26g N/A
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.019mg 0%
Threonine 0.193mg 0.079mg 0%
Isoleucine 0.246mg 0.066mg 0%
Leucine 0.471mg 0.112mg 0%
Lysine 0.103mg 0.088mg 0%
Methionine 0.112mg 0.022mg 0%
Phenylalanine 0.331mg 0.067mg 0%
Valine 0.294mg 0.09mg 0%
Histidine 0.145mg 0.034mg 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?

ok
ok
is better in case of low diet
Crackers Green bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Crackers
23%
Green bean raw
Minerals Daily Need Coverage Score
56%
Crackers
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Green bean raw
Green bean raw is lower in Sugar (difference - 4.92g)
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 720mg)
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 5.512g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 43)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.