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  6. Cream cracker vs. Beans

Cream cracker vs. Beans — In-Depth Nutrition Comparison

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Significant differences between cream cracker and beans

  • Cream cracker has more iron, folate, vitamin B3, vitamin B12, vitamin K, vitamin B2, and vitamin B1; however, beans are richer in fiber.
  • Cream cracker covers your daily iron needs 89% more than beans.
  • Beans contain less sodium.
  • Cream cracker has a higher glycemic index. The glycemic index of cream cracker is 65, while the glycemic index of beans is 33.

Specific food types used in this comparison are Crackers, cream, GAMESA SABROSAS and Beans, baked, canned, no salt added.

Infographic

Cream cracker vs 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +2444.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +111.1%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +92.3%
Contains more PotassiumPotassium +129.5%
Contains more CopperCopper +85.6%
Contains more ZincZinc +112.1%
Contains less SodiumSodium -99.9%
~equal in Phosphorus ~104mg

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin EVitamin E +960%
Contains more Vitamin B1Vitamin B1 +98.7%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +1081.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2137.5%
Contains more FolateFolate +520.8%
Contains more Vitamin B6Vitamin B6 +100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cream cracker Beans DV% diff.
Iron 7.38mg 0.29mg 89%
Sodium 1148mg 1mg 50%
Manganese 0.778mg 34%
Fats 20.37g 0.4g 31%
Folate 149µg 24µg 31%
Vitamin B3 5.08mg 0.43mg 29%
Monounsaturated fat 10.625g 0.035g 26%
Saturated fat 5.362g 0.103g 24%
Starch 51.87g 21%
Calories 484kcal 105kcal 19%
Vitamin B12 0.46µg 0µg 19%
Carbs 64.55g 20.49g 15%
Polyunsaturated fat 2.45g 0.172g 15%
Vitamin K 17.9µg 0.8µg 14%
Vitamin B2 0.24mg 0.06mg 14%
Fiber 2.4g 5.5g 12%
Vitamin B1 0.298mg 0.15mg 12%
Copper 0.111mg 0.206mg 11%
Vitamin E 1.59mg 0.15mg 10%
Selenium 9.5µg 4.5µg 9%
Vitamin B5 0.462mg 9%
Zinc 0.66mg 1.4mg 7%
Choline 30.8mg 6%
Vitamin B6 0.065mg 0.13mg 5%
Potassium 129mg 296mg 5%
Protein 7.01g 4.8g 4%
Vitamin C 3.1mg 3%
Magnesium 25mg 32mg 2%
Calcium 26mg 50mg 2%
Phosphorus 98mg 104mg 1%
Vitamin A 5µg 1%
Fructose 0.95g 1%
Net carbs 62.15g 14.99g N/A
Sugar 9.37g 7.78g N/A
Trans fat 3.969g 0g N/A
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +46%
Contains more FatsFats +4992.5%
Contains more CarbsCarbs +215%
Contains more OtherOther +111.7%
Contains more WaterWater +1531.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +30257.1%
Contains more Poly. FatPolyunsaturated fat +1324.4%
Contains less Sat. FatSaturated fat -98.1%

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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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.