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  6. Graham cracker vs. Kidney beans raw

Graham cracker vs. Kidney beans raw — In-Depth Nutrition Comparison

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Significant differences between graham cracker and kidney beans raw

  • The amount of copper, fiber, folate, iron, potassium, phosphorus, magnesium, vitamin B1, and vitamin B6 in kidney beans raw is higher than in graham cracker.
  • Kidney beans raw covers your daily copper needs 88% more than graham cracker.
  • Kidney beans raw has 19 times less sodium than graham cracker. Graham cracker has 459mg of sodium, while kidney beans raw has 24mg.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Beans, kidney, all types, mature seeds, raw.

Infographic

Graham cracker vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +96.9%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +727.1%
Contains more IronIron +116.9%
Contains more CopperCopper +463.5%
Contains more ZincZinc +190.6%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -94.8%
~equal in Manganese ~1.021mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +586.4%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B3Vitamin B3 +115.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +99.6%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin B6Vitamin B6 +154.5%
Contains more Vitamin KVitamin K +32.9%
Contains more FolateFolate +333%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Kidney beans raw DV% diff.
Copper 0.17mg 0.958mg 88%
Fiber 3.4g 24.9g 86%
Folate 91µg 394µg 76%
Iron 3.78mg 8.2mg 55%
Potassium 170mg 1406mg 36%
Protein 6.69g 23.58g 34%
Polyunsaturated fat 5.388g 0.457g 33%
Phosphorus 185mg 407mg 32%
Magnesium 40mg 140mg 24%
Vitamin B1 0.265mg 0.529mg 22%
Vitamin B6 0.156mg 0.397mg 19%
Starch 46.56g 19%
Sodium 459mg 24mg 19%
Zinc 0.96mg 2.79mg 17%
Fats 10.6g 0.83g 15%
Vitamin B3 4.439mg 2.06mg 15%
Vitamin E 1.51mg 0.22mg 9%
Vitamin B2 0.317mg 0.219mg 8%
Saturated fat 1.633g 0.12g 7%
Calcium 77mg 143mg 7%
Vitamin B5 0.42mg 0.78mg 7%
Monounsaturated fat 2.509g 0.064g 6%
Carbs 77.66g 60.01g 6%
Selenium 6.3µg 3.2µg 6%
Calories 430kcal 333kcal 5%
Vitamin C 0mg 4.5mg 5%
Vitamin K 14.3µg 19µg 4%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 74.26g 35.11g N/A
Sugar 24.85g 2.23g N/A
Manganese 1.019mg 1.021mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +1177.1%
Contains more CarbsCarbs +29.4%
Contains more ProteinProtein +252.5%
Contains more WaterWater +246.6%
Contains more OtherOther +130.7%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +3820.3%
Contains more Poly. FatPolyunsaturated fat +1079%
Contains less Sat. FatSaturated fat -92.7%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.