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  6. Graham cracker vs. Broad bean raw

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

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What are the main differences between graham cracker and broad bean raw?

  • Graham cracker is richer in iron, manganese, vitamin B3, vitamin B1, and selenium, yet broad bean raw is richer in copper, vitamin K, fiber, and folate.
  • Graham cracker's daily need coverage for iron is 28% higher.
  • Graham cracker has 18 times more sodium than broad bean raw. Graham cracker has 459mg of sodium, while broad bean raw has 25mg.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Beans, fava, in pod, raw types in this comparison.

Infographic

Graham cracker vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +21.2%
Contains more CalciumCalcium +108.1%
Contains more IronIron +143.9%
Contains more PhosphorusPhosphorus +43.4%
Contains more ManganeseManganese +54.2%
Contains more SeleniumSelenium +687.5%
Contains more PotassiumPotassium +95.3%
Contains more CopperCopper +136.5%
Contains less SodiumSodium -94.6%
~equal in Zinc ~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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin EVitamin E +30.2%
Contains more Vitamin B1Vitamin B1 +99.2%
Contains more Vitamin B3Vitamin B3 +97.4%
Contains more Vitamin B5Vitamin B5 +86.7%
Contains more Vitamin B6Vitamin B6 +50%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +186%
Contains more FolateFolate +62.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.29mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Broad bean raw DV% diff.
Polyunsaturated fat 5.388g 0.342g 34%
Iron 3.78mg 1.55mg 28%
Copper 0.17mg 0.402mg 26%
Vitamin K 14.3µg 40.9µg 22%
Carbs 77.66g 17.63g 20%
Sodium 459mg 25mg 19%
Starch 46.56g 19%
Calories 430kcal 88kcal 17%
Fiber 3.4g 7.5g 16%
Manganese 1.019mg 0.661mg 16%
Fats 10.6g 0.73g 15%
Folate 91µg 148µg 14%
Vitamin B3 4.439mg 2.249mg 14%
Vitamin B1 0.265mg 0.133mg 11%
Selenium 6.3µg 0.8µg 10%
Phosphorus 185mg 129mg 8%
Saturated fat 1.633g 0.118g 7%
Monounsaturated fat 2.509g 0.104g 6%
Potassium 170mg 332mg 5%
Vitamin B6 0.156mg 0.104mg 4%
Vitamin C 0mg 3.7mg 4%
Calcium 77mg 37mg 4%
Vitamin B5 0.42mg 0.225mg 4%
Vitamin A 0µg 17µg 2%
Vitamin E 1.51mg 1.16mg 2%
Protein 6.69g 7.92g 2%
Vitamin B2 0.317mg 0.29mg 2%
Magnesium 40mg 33mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 74.26g 10.13g N/A
Sugar 24.85g 9.21g N/A
Zinc 0.96mg 1mg 0%
Trans fat 0.055g 0g N/A
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +1352.1%
Contains more CarbsCarbs +340.5%
Contains more OtherOther +48.2%
Contains more ProteinProtein +18.4%
Contains more WaterWater +2041.6%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +2312.5%
Contains more Poly. FatPolyunsaturated fat +1475.4%
Contains less Sat. FatSaturated fat -92.8%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.