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  6. Graham cracker vs. Navy bean raw

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

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How are graham cracker and navy bean raw different?

  • Graham cracker is higher in manganese, iron, vitamin B3, phosphorus, and selenium; however, navy bean raw is richer in vitamin C, copper, magnesium, and vitamin B1.
  • Daily need coverage for manganese for graham cracker is 27% higher.
  • Graham cracker contains 35 times more sodium than navy bean raw. While graham cracker contains 459mg of sodium, navy bean raw contains only 13mg.
  • Navy bean raw has a lower glycemic index (39) than graham cracker (74).

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

Infographic

Graham cracker vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +413.3%
Contains more IronIron +95.9%
Contains more PhosphorusPhosphorus +85%
Contains more ManganeseManganese +149.8%
Contains more SeleniumSelenium +950%
Contains more MagnesiumMagnesium +152.5%
Contains more PotassiumPotassium +80.6%
Contains more CopperCopper +109.4%
Contains less SodiumSodium -97.2%
~equal in Zinc ~0.89mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +47.4%
Contains more Vitamin B3Vitamin B3 +263.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47.2%
Contains more Vitamin B5Vitamin B5 +96.4%
Contains more Vitamin B6Vitamin B6 +22.4%
Contains more FolateFolate +45.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Navy bean raw DV% diff.
Polyunsaturated fat 5.388g 0.407g 33%
Manganese 1.019mg 0.408mg 27%
Iron 3.78mg 1.93mg 23%
Carbs 77.66g 13.05g 22%
Vitamin C 0mg 18.8mg 21%
Copper 0.17mg 0.356mg 21%
Vitamin B3 4.439mg 1.22mg 20%
Sodium 459mg 13mg 19%
Starch 46.56g 19%
Calories 430kcal 67kcal 18%
Fats 10.6g 0.7g 15%
Magnesium 40mg 101mg 15%
Fiber 3.4g 14%
Vitamin K 14.3µg 12%
Phosphorus 185mg 100mg 12%
Vitamin B1 0.265mg 0.39mg 10%
Folate 91µg 132µg 10%
Vitamin E 1.51mg 10%
Selenium 6.3µg 0.6µg 10%
Vitamin B2 0.317mg 0.215mg 8%
Vitamin B5 0.42mg 0.825mg 8%
Saturated fat 1.633g 0.085g 7%
Calcium 77mg 15mg 6%
Monounsaturated fat 2.509g 0.052g 6%
Potassium 170mg 307mg 4%
Vitamin B6 0.156mg 0.191mg 3%
Zinc 0.96mg 0.89mg 1%
Fructose 0.99g 1%
Protein 6.69g 6.15g 1%
Choline 5.9mg 1%
Net carbs 74.26g 13.05g N/A
Sugar 24.85g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +1414.3%
Contains more CarbsCarbs +495.1%
Contains more OtherOther +74.7%
Contains more WaterWater +2234.8%
~equal in Protein ~6.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +4725%
Contains more Poly. FatPolyunsaturated fat +1223.8%
Contains less Sat. FatSaturated fat -94.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.