Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Graham cracker
  5. Compare
  6. Graham cracker vs. Cranberry bean raw

Graham cracker vs. Cranberry bean raw — In-Depth Nutrition Comparison

Compare

Important differences between graham cracker and cranberry bean raw

  • Graham cracker has more vitamin B3; however, cranberry bean raw has more folate, fiber, copper, vitamin B1, potassium, magnesium, phosphorus, and zinc.
  • Cranberry bean raw's daily need coverage for folate is 128% more.
  • Graham cracker has 77 times more sodium than cranberry bean raw. Graham cracker has 459mg of sodium, while cranberry bean raw has 6mg.
  • Graham cracker has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Beans, cranberry (roman), mature seeds, raw.

Infographic

Graham cracker vs Cranberry 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 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +290%
Contains more CalciumCalcium +64.9%
Contains more PotassiumPotassium +683.5%
Contains more IronIron +32.3%
Contains more CopperCopper +367.1%
Contains more ZincZinc +278.1%
Contains more PhosphorusPhosphorus +101.1%
Contains less SodiumSodium -98.7%
Contains more SeleniumSelenium +101.6%
~equal in Manganese ~0.92mg

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +48.8%
Contains more Vitamin B3Vitamin B3 +205.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +181.9%
Contains more Vitamin B5Vitamin B5 +78.1%
Contains more Vitamin B6Vitamin B6 +98.1%
Contains more FolateFolate +563.7%
~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 Cranberry bean raw DV% diff.
Folate 91µg 604µg 128%
Fiber 3.4g 24.7g 85%
Copper 0.17mg 0.794mg 69%
Vitamin B1 0.265mg 0.747mg 40%
Potassium 170mg 1332mg 34%
Protein 6.69g 23.03g 33%
Polyunsaturated fat 5.388g 0.527g 32%
Magnesium 40mg 156mg 28%
Phosphorus 185mg 372mg 27%
Zinc 0.96mg 3.63mg 24%
Sodium 459mg 6mg 20%
Vitamin B3 4.439mg 1.455mg 19%
Starch 46.56g 19%
Iron 3.78mg 5mg 15%
Fats 10.6g 1.23g 14%
Selenium 6.3µg 12.7µg 12%
Vitamin B6 0.156mg 0.309mg 12%
Vitamin K 14.3µg 12%
Vitamin E 1.51mg 10%
Vitamin B2 0.317mg 0.213mg 8%
Vitamin B5 0.42mg 0.748mg 7%
Saturated fat 1.633g 0.316g 6%
Monounsaturated fat 2.509g 0.106g 6%
Carbs 77.66g 60.05g 6%
Calories 430kcal 335kcal 5%
Calcium 77mg 127mg 5%
Manganese 1.019mg 0.92mg 4%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 74.26g 35.35g N/A
Sugar 24.85g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +761.8%
Contains more CarbsCarbs +29.3%
Contains more ProteinProtein +244.2%
Contains more WaterWater +265.5%
Contains more OtherOther +98.8%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +2267%
Contains more Poly. FatPolyunsaturated fat +922.4%
Contains less Sat. FatSaturated fat -80.6%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.