Crackers vs. Soup beans — In-Depth Nutrition Comparison
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What are the main differences between crackers and soup beans?
- Crackers are richer in iron, vitamin B2, vitamin B1, phosphorus, vitamin B3, and folate, while soup beans are higher in vitamin A and fiber.
- Crackers' daily need coverage for iron is 34% higher.
- Soup beans have 8 times less folate than crackers. Crackers have 92µg of folate, while soup beans have 12µg.
- Soup beans are lower in saturated fat.
We used Crackers, standard snack-type, regular and Soup, bean with ham, canned, chunky, ready-to-serve types in this comparison.
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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.
| Contains more CalciumCalcium | +275% |
| Contains more IronIron | +203% |
| Contains more ZincZinc | +11.4% |
| Contains more PhosphorusPhosphorus | +320.3% |
| Contains more ManganeseManganese | +69.3% |
| Contains more PotassiumPotassium | +48.3% |
| Contains more CopperCopper | +53.8% |
| Contains less SodiumSodium | -44.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +593.3% |
| Contains more Vitamin B2Vitamin B2 | +660% |
| Contains more Vitamin B3Vitamin B3 | +521.7% |
| Contains more Vitamin B5Vitamin B5 | +942.5% |
| Contains more Vitamin B6Vitamin B6 | +26% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +666.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more ProteinProtein | +27.9% |
| Contains more FatsFats | +655.1% |
| Contains more CarbsCarbs | +449.3% |
| Contains more OtherOther | +63.8% |
| Contains more WaterWater | +2404.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains more Mono. FatMonounsaturated fat | +314.7% |
| Contains more Poly. FatPolyunsaturated fat | +3268.5% |
| Contains less Sat. FatSaturated fat | -75.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 13.137g | 0.39g | 85% |
| Vitamin K | 69.3µg | 58% | |
| Fats | 26.43g | 3.5g | 35% |
| Iron | 4.03mg | 1.33mg | 34% |
| Vitamin B2 | 0.456mg | 0.06mg | 30% |
| Vitamin B1 | 0.416mg | 0.06mg | 30% |
| Phosphorus | 248mg | 59mg | 27% |
| Vitamin B3 | 4.352mg | 0.7mg | 23% |
| Calories | 510kcal | 95kcal | 21% |
| Folate | 92µg | 12µg | 20% |
| Starch | 49.69g | 20% | |
| Vitamin E | 3.03mg | 20% | |
| Saturated fat | 5.562g | 1.37g | 19% |
| Carbs | 61.3g | 11.16g | 17% |
| Sodium | 726mg | 400mg | 14% |
| Monounsaturated fat | 6.553g | 1.58g | 12% |
| Calcium | 120mg | 32mg | 9% |
| Vitamin A | 0µg | 81µg | 9% |
| Fiber | 2.3g | 4.6g | 9% |
| Manganese | 0.491mg | 0.29mg | 9% |
| Vitamin B5 | 0.417mg | 0.04mg | 8% |
| Copper | 0.104mg | 0.16mg | 6% |
| Cholesterol | 0mg | 9mg | 3% |
| Protein | 6.64g | 5.19g | 3% |
| Choline | 9.6mg | 2% | |
| Vitamin C | 0mg | 1.8mg | 2% |
| Potassium | 118mg | 175mg | 2% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Vitamin B6 | 0.063mg | 0.05mg | 1% |
| Net carbs | 59g | 6.56g | N/A |
| Magnesium | 18mg | 19mg | 0% |
| Sugar | 8.18g | N/A | |
| Zinc | 0.49mg | 0.44mg | 0% |
| Selenium | 6.7µg | 6.9µg | 0% |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.084mg | 0% | |
| Threonine | 0.193mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.471mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.112mg | 0% | |
| Phenylalanine | 0.331mg | 0% | |
| Valine | 0.294mg | 0% | |
| Histidine | 0.145mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
56%
31%
Comparison summary
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Soup beans contains less Sodium (difference - 326mg)
Which food is lower in Saturated fat?
Soup beans is lower in Saturated fat (difference - 4.192g)
Which food is cheaper?
Soup beans is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Crackers is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Crackers is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food is richer in minerals?
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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.