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Crackers vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between crackers and refried beans

  • Refried beans have less vitamin K, iron, vitamin B2, vitamin B1, vitamin B3, phosphorus, folate, and vitamin E.
  • Crackers' daily need coverage for vitamin K is 56% more.
  • Crackers have 34 times more vitamin E than refried beans. Crackers have 3.03mg of vitamin E, while refried beans have 0.09mg.
  • Refried beans are lower in saturated fat.
  • Crackers have a higher glycemic index than refried beans.

The food varieties used in the comparison are Crackers, standard snack-type, regular and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Crackers vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +313.8%
Contains more IronIron +179.9%
Contains more PhosphorusPhosphorus +169.6%
Contains more ManganeseManganese +69.9%
Contains more SeleniumSelenium +15.5%
Contains more MagnesiumMagnesium +94.4%
Contains more PotassiumPotassium +170.3%
Contains more CopperCopper +24%
Contains more ZincZinc +18.4%
Contains less SodiumSodium -49%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin EVitamin E +3266.7%
Contains more Vitamin B1Vitamin B1 +447.4%
Contains more Vitamin B2Vitamin B2 +477.2%
Contains more Vitamin B3Vitamin B3 +1085.8%
Contains more Vitamin B5Vitamin B5 +120.6%
Contains more Vitamin KVitamin K +3200%
Contains more FolateFolate +736.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +63.5%
Contains more CholineCholine +120.8%
~equal in Vitamin A ~0µg
~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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +33.3%
Contains more FatsFats +1214.9%
Contains more CarbsCarbs +352.4%
Contains more OtherOther +45.6%
Contains more WaterWater +2376.1%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +990.3%
Contains more Poly. FatPolyunsaturated fat +2319.3%
Contains less Sat. FatSaturated fat -88.7%

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
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +568.8%
Contains more SucroseSucrose +1187%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~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 Refried beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Crackers Refried beans DV% diff.
Polyunsaturated fat 13.137g 0.543g 84%
Vitamin K 69.3µg 2.1µg 56%
Fats 26.43g 2.01g 38%
Iron 4.03mg 1.44mg 32%
Vitamin B2 0.456mg 0.079mg 29%
Vitamin B1 0.416mg 0.076mg 28%
Vitamin B3 4.352mg 0.367mg 25%
Histidine 0.145mg 153mg 22%
Phosphorus 248mg 92mg 22%
Saturated fat 5.562g 0.631g 22%
Calories 510kcal 90kcal 21%
Vitamin E 3.03mg 0.09mg 20%
Folate 92µg 11µg 20%
Starch 49.69g 7.43g 17%
Carbs 61.3g 13.55g 16%
Monounsaturated fat 6.553g 0.601g 15%
Sodium 726mg 370mg 15%
Calcium 120mg 29mg 9%
Manganese 0.491mg 0.289mg 9%
Vitamin C 0mg 6mg 7%
Potassium 118mg 319mg 6%
Fiber 2.3g 3.7g 6%
Vitamin B5 0.417mg 0.189mg 5%
Magnesium 18mg 35mg 4%
Copper 0.104mg 0.129mg 3%
Protein 6.64g 4.98g 3%
Vitamin B6 0.063mg 0.103mg 3%
Selenium 6.7µg 5.8µg 2%
Choline 9.6mg 21.2mg 2%
Zinc 0.49mg 0.58mg 1%
Net carbs 59g 9.85g N/A
Sugar 8.18g 0.54g N/A
Trans fat 1.076g 0.016g N/A
Tryptophan 0.084mg 0.065mg 0%
Threonine 0.193mg 0.231mg 0%
Isoleucine 0.246mg 0.242mg 0%
Leucine 0.471mg 0.438mg 0%
Lysine 0.103mg 0.377mg 0%
Methionine 0.112mg 0.083mg 0%
Phenylalanine 0.331mg 0.297mg 0%
Valine 0.294mg 0.287mg 0%
Fructose 0.29g 0g 0%
Omega-3 - ALA 1.485g 0.169g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.062g 0g N/A
Omega-6 - Eicosadienoic acid 0.009g 0.008g N/A
Omega-6 - Linoleic acid 11.48g 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Crackers
10%
Refried beans
Minerals Daily Need Coverage Score
56%
Crackers
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 7.64g)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 356mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 4.931g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 25)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.4)
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.