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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.

Infographic

Crackers vs Soup beans infographic
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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.
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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
~equal in Magnesium ~19mg
~equal in Selenium ~6.9µg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 +∞%
~equal in Vitamin D ~µg

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% 4% 11% 79%
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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
41% 47% 12%
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.
Crackers Soup beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Crackers Soup beans 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?

ok
ok
is better in case of low diet
Crackers Soup 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
8%
Soup beans
Minerals Daily Need Coverage Score
56%
Crackers
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Soup beans
Soup beans contains less Sodium (difference - 326mg)
Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 4.192g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.