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  6. Graham cracker vs. Lupin Bean Raw

Graham cracker vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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How are graham cracker and lupin Bean Raw different?

  • Lupin Bean Raw has more copper, folate, fiber, manganese, magnesium, phosphorus, zinc, vitamin B1, and potassium than graham cracker.
  • Daily need coverage for copper for lupin Bean Raw is 95% higher.
  • Graham cracker contains 31 times more sodium than lupin Bean Raw. While graham cracker contains 459mg of sodium, lupin Bean Raw contains only 15mg.

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

Infographic

Graham cracker vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +395%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +495.9%
Contains more IronIron +15.3%
Contains more CopperCopper +501.2%
Contains more ZincZinc +394.8%
Contains more PhosphorusPhosphorus +137.8%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +133.8%
Contains more SeleniumSelenium +30.2%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +44.1%
Contains more Vitamin B3Vitamin B3 +102.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +141.5%
Contains more Vitamin B5Vitamin B5 +78.6%
Contains more Vitamin B6Vitamin B6 +128.8%
Contains more FolateFolate +290.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Lupin Bean Raw DV% diff.
Copper 0.17mg 1.022mg 95%
Folate 91µg 355µg 66%
Fiber 3.4g 18.9g 62%
Manganese 1.019mg 2.382mg 59%
Protein 6.69g 36.17g 59%
Magnesium 40mg 198mg 38%
Phosphorus 185mg 440mg 36%
Zinc 0.96mg 4.75mg 34%
Vitamin B1 0.265mg 0.64mg 31%
Potassium 170mg 1013mg 25%
Polyunsaturated fat 5.388g 2.439g 20%
Starch 46.56g 19%
Sodium 459mg 15mg 19%
Vitamin B6 0.156mg 0.357mg 15%
Vitamin B3 4.439mg 2.19mg 14%
Vitamin K 14.3µg 12%
Carbs 77.66g 40.37g 12%
Vitamin E 1.51mg 10%
Calcium 77mg 176mg 10%
Iron 3.78mg 4.36mg 7%
Vitamin B2 0.317mg 0.22mg 7%
Vitamin B5 0.42mg 0.75mg 7%
Vitamin C 0mg 4.8mg 5%
Monounsaturated fat 2.509g 3.94g 4%
Calories 430kcal 371kcal 3%
Selenium 6.3µg 8.2µg 3%
Saturated fat 1.633g 1.156g 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Fats 10.6g 9.74g 1%
Net carbs 74.26g 21.47g N/A
Sugar 24.85g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more CarbsCarbs +92.4%
Contains more ProteinProtein +440.7%
Contains more WaterWater +208%
Contains more OtherOther +97.6%
~equal in Fats ~9.74g

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Poly. FatPolyunsaturated fat +120.9%
Contains less Sat. FatSaturated fat -29.2%
Contains more Mono. FatMonounsaturated fat +57%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.