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  6. Cream cracker vs. Kidney beans raw

Cream cracker vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are cream cracker and kidney beans raw different?

  • Kidney beans raw is higher than cream cracker in copper, fiber, folate, phosphorus, potassium, magnesium, vitamin B6, and zinc.
  • Kidney beans raw covers your daily need for copper, 94% more than cream cracker.
  • Cream cracker contains 48 times more sodium than kidney beans raw. Cream cracker contains 1148mg of sodium, while kidney beans raw contains 24mg.
  • Cream cracker has a higher glycemic index (65) than kidney beans raw (22).

Crackers, cream, GAMESA SABROSAS and Beans, kidney, all types, mature seeds, raw types were used in this article.

Infographic

Cream cracker vs Kidney beans 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +196.9%
Contains more MagnesiumMagnesium +460%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +989.9%
Contains more IronIron +11.1%
Contains more CopperCopper +763.1%
Contains more ZincZinc +322.7%
Contains more PhosphorusPhosphorus +315.3%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +31.2%

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%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +622.7%
Contains more Vitamin B3Vitamin B3 +146.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +77.5%
Contains more Vitamin B5Vitamin B5 +68.8%
Contains more Vitamin B6Vitamin B6 +510.8%
Contains more FolateFolate +164.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.219mg
~equal in Vitamin K ~19µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cream cracker Kidney beans raw DV% diff.
Copper 0.111mg 0.958mg 94%
Fiber 2.4g 24.9g 90%
Folate 149µg 394µg 61%
Sodium 1148mg 24mg 49%
Phosphorus 98mg 407mg 44%
Potassium 129mg 1406mg 38%
Protein 7.01g 23.58g 33%
Fats 20.37g 0.83g 30%
Magnesium 25mg 140mg 27%
Vitamin B6 0.065mg 0.397mg 26%
Monounsaturated fat 10.625g 0.064g 26%
Saturated fat 5.362g 0.12g 24%
Starch 51.87g 21%
Zinc 0.66mg 2.79mg 19%
Vitamin B1 0.298mg 0.529mg 19%
Vitamin B12 0.46µg 0µg 19%
Vitamin B3 5.08mg 2.06mg 19%
Polyunsaturated fat 2.45g 0.457g 13%
Calcium 26mg 143mg 12%
Manganese 0.778mg 1.021mg 11%
Selenium 9.5µg 3.2µg 11%
Iron 7.38mg 8.2mg 10%
Vitamin E 1.59mg 0.22mg 9%
Calories 484kcal 333kcal 8%
Vitamin B5 0.462mg 0.78mg 6%
Vitamin C 4.5mg 5%
Carbs 64.55g 60.01g 2%
Vitamin B2 0.24mg 0.219mg 2%
Fructose 0.95g 1%
Vitamin K 17.9µg 19µg 1%
Net carbs 62.15g 35.11g N/A
Sugar 9.37g 2.23g N/A
Trans fat 3.969g 0g N/A
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +2354.2%
Contains more ProteinProtein +236.4%
Contains more WaterWater +164%
~equal in Carbs ~60.01g
~equal in Other ~3.83g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +16501.6%
Contains more Poly. FatPolyunsaturated fat +436.1%
Contains less Sat. FatSaturated fat -97.8%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.