Graham cracker vs. Bean raw — In-Depth Nutrition Comparison
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A recap on differences between graham cracker and bean raw
- Graham cracker has more vitamin B3; however, bean raw is higher in folate, copper, fiber, selenium, vitamin B1, potassium, magnesium, phosphorus, and vitamin B6.
- Bean raw covers your daily folate needs 109% more than graham cracker.
- Bean raw contains 4 times less vitamin B3 than graham cracker. Graham cracker contains 4.439mg of vitamin B3, while bean raw contains 1.174mg.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Beans, pinto, mature seeds, raw.
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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 MagnesiumMagnesium | +340% |
| Contains more CalciumCalcium | +46.8% |
| Contains more PotassiumPotassium | +719.4% |
| Contains more IronIron | +34.1% |
| Contains more CopperCopper | +425.3% |
| Contains more ZincZinc | +137.5% |
| Contains more PhosphorusPhosphorus | +122.2% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +12.7% |
| Contains more SeleniumSelenium | +342.9% |
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 | +619% |
| Contains more Vitamin B2Vitamin B2 | +49.5% |
| Contains more Vitamin B3Vitamin B3 | +278.1% |
| Contains more Vitamin KVitamin K | +155.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +169.1% |
| Contains more Vitamin B5Vitamin B5 | +86.9% |
| Contains more Vitamin B6Vitamin B6 | +203.8% |
| Contains more FolateFolate | +476.9% |
| Contains more CholineCholine | +1022% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 91µg | 525µg | 109% |
| Copper | 0.17mg | 0.893mg | 80% |
| Fiber | 3.4g | 15.5g | 48% |
| Selenium | 6.3µg | 27.9µg | 39% |
| Vitamin B1 | 0.265mg | 0.713mg | 37% |
| Potassium | 170mg | 1393mg | 36% |
| Polyunsaturated fat | 5.388g | 0.407g | 33% |
| Phosphorus | 185mg | 411mg | 32% |
| Magnesium | 40mg | 176mg | 32% |
| Protein | 6.69g | 21.42g | 29% |
| Vitamin B6 | 0.156mg | 0.474mg | 24% |
| Vitamin B3 | 4.439mg | 1.174mg | 20% |
| Sodium | 459mg | 12mg | 19% |
| Iron | 3.78mg | 5.07mg | 16% |
| Fats | 10.6g | 1.23g | 14% |
| Zinc | 0.96mg | 2.28mg | 12% |
| Choline | 5.9mg | 66.2mg | 11% |
| Vitamin E | 1.51mg | 0.21mg | 9% |
| Vitamin B2 | 0.317mg | 0.212mg | 8% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin K | 14.3µg | 5.6µg | 7% |
| Vitamin B5 | 0.42mg | 0.785mg | 7% |
| Manganese | 1.019mg | 1.148mg | 6% |
| Saturated fat | 1.633g | 0.235g | 6% |
| Monounsaturated fat | 2.509g | 0.229g | 6% |
| Starch | 46.56g | 34.17g | 5% |
| Carbs | 77.66g | 62.55g | 5% |
| Calories | 430kcal | 347kcal | 4% |
| Calcium | 77mg | 113mg | 4% |
| Fructose | 0.99g | 0g | 1% |
| Net carbs | 74.26g | 47.05g | N/A |
| Sugar | 24.85g | 2.11g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.237mg | 0% | |
| Threonine | 0.81mg | 0% | |
| Isoleucine | 0.871mg | 0% | |
| Leucine | 1.558mg | 0% | |
| Lysine | 1.356mg | 0% | |
| Methionine | 0.259mg | 0% | |
| Phenylalanine | 1.095mg | 0% | |
| Valine | 0.998mg | 0% | |
| Histidine | 0.556mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
| Contains more FatsFats | +761.8% |
| Contains more CarbsCarbs | +24.2% |
| Contains more ProteinProtein | +220.2% |
| Contains more WaterWater | +234.2% |
| Contains more OtherOther | +109% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +995.6% |
| Contains more Poly. FatPolyunsaturated fat | +1223.8% |
| Contains less Sat. FatSaturated fat | -85.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +36.3% |
| Contains more SucroseSucrose | +1052.5% |
| Contains more GlucoseGlucose | +700% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g