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  6. Cream cracker vs. Navy bean raw

Cream cracker vs. Navy bean raw — In-Depth Nutrition Comparison

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What are the differences between cream cracker and navy bean raw?

  • Cream cracker is higher in iron, vitamin B3, vitamin B12, selenium, and manganese, yet navy bean raw is higher in copper, magnesium, and vitamin B6.
  • Cream cracker's daily need coverage for iron is 68% more.
  • The amount of sodium in navy bean raw is lower.
  • The glycemic index of navy bean raw is lower.

We used Crackers, cream, GAMESA SABROSAS and Beans, navy, mature seeds, sprouted, raw types in this article.

Infographic

Cream cracker vs Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +73.3%
Contains more IronIron +282.4%
Contains more ManganeseManganese +90.7%
Contains more SeleniumSelenium +1483.3%
Contains more MagnesiumMagnesium +304%
Contains more PotassiumPotassium +138%
Contains more CopperCopper +220.7%
Contains more ZincZinc +34.8%
Contains less SodiumSodium -98.9%
~equal in Phosphorus ~100mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +11.6%
Contains more Vitamin B3Vitamin B3 +316.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.9%
Contains more Vitamin B1Vitamin B1 +30.9%
Contains more Vitamin B5Vitamin B5 +78.6%
Contains more Vitamin B6Vitamin B6 +193.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cream cracker Navy bean raw DV% diff.
Iron 7.38mg 1.93mg 68%
Sodium 1148mg 13mg 49%
Fats 20.37g 0.7g 30%
Copper 0.111mg 0.356mg 27%
Monounsaturated fat 10.625g 0.052g 26%
Vitamin B3 5.08mg 1.22mg 24%
Saturated fat 5.362g 0.085g 24%
Starch 51.87g 21%
Calories 484kcal 67kcal 21%
Vitamin C 18.8mg 21%
Vitamin B12 0.46µg 0µg 19%
Magnesium 25mg 101mg 18%
Carbs 64.55g 13.05g 17%
Manganese 0.778mg 0.408mg 16%
Selenium 9.5µg 0.6µg 16%
Vitamin K 17.9µg 15%
Polyunsaturated fat 2.45g 0.407g 14%
Vitamin E 1.59mg 11%
Fiber 2.4g 10%
Vitamin B6 0.065mg 0.191mg 10%
Vitamin B1 0.298mg 0.39mg 8%
Vitamin B5 0.462mg 0.825mg 7%
Potassium 129mg 307mg 5%
Folate 149µg 132µg 4%
Protein 7.01g 6.15g 2%
Zinc 0.66mg 0.89mg 2%
Vitamin B2 0.24mg 0.215mg 2%
Fructose 0.95g 1%
Calcium 26mg 15mg 1%
Net carbs 62.15g 13.05g N/A
Sugar 9.37g N/A
Phosphorus 98mg 100mg 0%
Trans fat 3.969g 0g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +14%
Contains more FatsFats +2810%
Contains more CarbsCarbs +394.6%
Contains more OtherOther +281.1%
Contains more WaterWater +1678.7%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +20332.7%
Contains more Poly. FatPolyunsaturated fat +502%
Contains less Sat. FatSaturated fat -98.4%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.