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  6. Crackers vs. Lupin Bean Raw

Crackers vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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A recap on differences between crackers and lupin Bean Raw

  • Lupin Bean Raw is higher than crackers in copper, manganese, fiber, folate, magnesium, zinc, phosphorus, potassium, and vitamin B6.
  • Lupin Bean Raw covers your daily copper needs 102% more than crackers.
  • Crackers contain 48 times more sodium than lupin Bean Raw. While crackers contain 726mg of sodium, lupin Bean Raw contains only 15mg.

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

Infographic

Crackers vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +46.7%
Contains more PotassiumPotassium +758.5%
Contains more CopperCopper +882.7%
Contains more ZincZinc +869.4%
Contains more PhosphorusPhosphorus +77.4%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +385.1%
Contains more SeleniumSelenium +22.4%
~equal in Iron ~4.36mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +107.3%
Contains more Vitamin B3Vitamin B3 +98.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more Vitamin B6Vitamin B6 +466.7%
Contains more FolateFolate +285.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Lupin Bean Raw DV% diff.
Copper 0.104mg 1.022mg 102%
Manganese 0.491mg 2.382mg 82%
Polyunsaturated fat 13.137g 2.439g 71%
Fiber 2.3g 18.9g 66%
Folate 92µg 355µg 66%
Protein 6.64g 36.17g 59%
Vitamin K 69.3µg 58%
Magnesium 18mg 198mg 43%
Zinc 0.49mg 4.75mg 39%
Sodium 726mg 15mg 31%
Phosphorus 248mg 440mg 27%
Potassium 118mg 1013mg 26%
Fats 26.43g 9.74g 26%
Vitamin B6 0.063mg 0.357mg 23%
Saturated fat 5.562g 1.156g 20%
Starch 49.69g 20%
Vitamin E 3.03mg 20%
Vitamin B1 0.416mg 0.64mg 19%
Vitamin B2 0.456mg 0.22mg 18%
Vitamin B3 4.352mg 2.19mg 14%
Monounsaturated fat 6.553g 3.94g 7%
Calories 510kcal 371kcal 7%
Vitamin B5 0.417mg 0.75mg 7%
Carbs 61.3g 40.37g 7%
Calcium 120mg 176mg 6%
Vitamin C 0mg 4.8mg 5%
Iron 4.03mg 4.36mg 4%
Selenium 6.7µg 8.2µg 3%
Choline 9.6mg 2%
Net carbs 59g 21.47g N/A
Sugar 8.18g N/A
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.289mg 0%
Threonine 0.193mg 1.331mg 0%
Isoleucine 0.246mg 1.615mg 0%
Leucine 0.471mg 2.743mg 0%
Lysine 0.103mg 1.933mg 0%
Methionine 0.112mg 0.255mg 0%
Phenylalanine 0.331mg 1.435mg 0%
Valine 0.294mg 1.51mg 0%
Histidine 0.145mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +171.4%
Contains more CarbsCarbs +51.8%
Contains more ProteinProtein +444.7%
Contains more WaterWater +232.5%
Contains more OtherOther +31.7%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Mono. FatMonounsaturated fat +66.3%
Contains more Poly. FatPolyunsaturated fat +438.6%
Contains less Sat. FatSaturated fat -79.2%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.