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  6. Graham cracker vs. Black turtle bean

Graham cracker vs. Black turtle bean — In-Depth Nutrition Comparison

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How are graham cracker and black turtle bean different?

  • Graham cracker is higher in vitamin B3; however, black turtle bean is richer in copper, folate, iron, vitamin B1, fiber, potassium, phosphorus, and magnesium.
  • Daily need coverage for copper for black turtle bean is 92% higher.
  • Graham cracker contains 51 times more sodium than black turtle bean. While graham cracker contains 459mg of sodium, black turtle bean contains only 9mg.
  • Black turtle bean has a lower glycemic index (20) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Beans, black turtle, mature seeds, raw are the varieties used in this article.

Infographic

Graham cracker vs Black turtle bean 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +96.9%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +107.8%
Contains more PotassiumPotassium +782.4%
Contains more IronIron +130.2%
Contains more CopperCopper +488.2%
Contains more ZincZinc +129.2%
Contains more PhosphorusPhosphorus +137.8%
Contains less SodiumSodium -98%
~equal in Manganese ~1mg

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin EVitamin E +619%
Contains more Vitamin B2Vitamin B2 +64.2%
Contains more Vitamin B3Vitamin B3 +127.1%
Contains more Vitamin KVitamin K +155.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +239.6%
Contains more Vitamin B5Vitamin B5 +114%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more FolateFolate +387.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Black turtle bean DV% diff.
Copper 0.17mg 1mg 92%
Folate 91µg 444µg 88%
Iron 3.78mg 8.7mg 62%
Vitamin B1 0.265mg 0.9mg 53%
Fiber 3.4g 15.5g 48%
Potassium 170mg 1500mg 39%
Phosphorus 185mg 440mg 36%
Polyunsaturated fat 5.388g 0.387g 33%
Protein 6.69g 21.25g 29%
Magnesium 40mg 160mg 29%
Sodium 459mg 9mg 20%
Starch 46.56g 19%
Vitamin B3 4.439mg 1.955mg 16%
Fats 10.6g 0.9g 15%
Zinc 0.96mg 2.2mg 11%
Vitamin B2 0.317mg 0.193mg 10%
Vitamin B5 0.42mg 0.899mg 10%
Vitamin B6 0.156mg 0.286mg 10%
Vitamin E 1.51mg 0.21mg 9%
Calcium 77mg 160mg 8%
Vitamin K 14.3µg 5.6µg 7%
Selenium 6.3µg 3.2µg 6%
Saturated fat 1.633g 0.232g 6%
Monounsaturated fat 2.509g 0.078g 6%
Calories 430kcal 339kcal 5%
Carbs 77.66g 63.25g 5%
Manganese 1.019mg 1mg 1%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 74.26g 47.75g N/A
Sugar 24.85g 2.12g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +1077.8%
Contains more CarbsCarbs +22.8%
Contains more ProteinProtein +217.6%
Contains more WaterWater +224.5%
Contains more OtherOther +116.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +3116.7%
Contains more Poly. FatPolyunsaturated fat +1292.2%
Contains less Sat. FatSaturated fat -85.8%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.