Graham cracker vs. Lima beans — In-Depth Nutrition Comparison

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A recap on differences between graham cracker and lima beans

Graham cracker has more vitamin B3, manganese, vitamin B2, iron, phosphorus, vitamin K, and vitamin E; however, lima beans are higher in fiber and potassium.
Graham cracker covers your daily vitamin B3 needs 25% more than lima beans.
Lima beans contain 230 times less sodium than graham cracker. Graham cracker contains 459mg of sodium, while lima beans contain 2mg.
The glycemic index of graham cracker is higher.

Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Lima beans, large, mature seeds, cooked, boiled, without salt.

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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.

Graham cracker

Lima beans

Contains more CalciumCalcium	+352.9%
Contains more IronIron	+58.2%
Contains more PhosphorusPhosphorus	+66.7%
Contains more ManganeseManganese	+97.5%
Contains more SeleniumSelenium	+40%

Contains more PotassiumPotassium	+198.8%
Contains more CopperCopper	+38.2%
Contains less SodiumSodium	-99.6%

~equal in Magnesium ~43mg

~equal in Zinc ~0.95mg

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.

Graham cracker

Lima beans

Contains more Vitamin EVitamin E	+738.9%
Contains more Vitamin B1Vitamin B1	+64.6%
Contains more Vitamin B2Vitamin B2	+476.4%
Contains more Vitamin B3Vitamin B3	+954.4%
Contains more Vitamin KVitamin K	+615%

Contains more CholineCholine

+450.8%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.422mg

~equal in Vitamin B6 ~0.161mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~83µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	5.388g	0.171g	35%
Vitamin B3	4.439mg	0.421mg	25%
Manganese	1.019mg	0.516mg	22%
Vitamin B2	0.317mg	0.055mg	20%
Sodium	459mg	2mg	20%
Starch	46.56g		19%
Carbs	77.66g	20.88g	19%
Iron	3.78mg	2.39mg	17%
Calories	430kcal	115kcal	16%
Fats	10.6g	0.38g	16%
Fiber	3.4g	7g	14%
Phosphorus	185mg	111mg	11%
Vitamin K	14.3µg	2µg	10%
Potassium	170mg	508mg	10%
Vitamin B1	0.265mg	0.161mg	9%
Vitamin E	1.51mg	0.18mg	9%
Saturated fat	1.633g	0.089g	7%
Copper	0.17mg	0.235mg	7%
Calcium	77mg	17mg	6%
Monounsaturated fat	2.509g	0.034g	6%
Choline	5.9mg	32.5mg	5%
Selenium	6.3µg	4.5µg	3%
Protein	6.69g	7.8g	2%
Folate	91µg	83µg	2%
Magnesium	40mg	43mg	1%
Fructose	0.99g		1%
Net carbs	74.26g	13.88g	N/A
Sugar	24.85g	2.9g	N/A
Zinc	0.96mg	0.95mg	0%
Vitamin B5	0.42mg	0.422mg	0%
Vitamin B6	0.156mg	0.161mg	0%
Trans fat	0.055g	0g	N/A
Tryptophan		0.092mg	0%
Threonine		0.337mg	0%
Isoleucine		0.411mg	0%
Leucine		0.673mg	0%
Lysine		0.523mg	0%
Methionine		0.099mg	0%
Phenylalanine		0.449mg	0%
Valine		0.469mg	0%
Histidine		0.238mg	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