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  6. Graham cracker vs. Mung bean

Graham cracker vs. Mung bean — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and mung beans

  • The amount of folate, copper, fiber, iron, magnesium, potassium, vitamin B5, vitamin B1, and phosphorus in mung beans is higher than in graham cracker.
  • Mung beans cover your daily need for folate, 134% more than graham cracker.
  • Graham cracker contains 31 times more sodium than mung beans. While graham cracker contains 459mg of sodium, mung beans contain only 15mg.
  • Mung beans have a lower glycemic index. The glycemic index of mung beans is 31, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Mung beans, mature seeds, raw.

Infographic

Graham cracker vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more MagnesiumMagnesium +372.5%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +632.9%
Contains more IronIron +78.3%
Contains more CopperCopper +453.5%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +98.4%
Contains less SodiumSodium -96.7%
Contains more SeleniumSelenium +30.2%
~equal in Manganese ~1.035mg

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% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin EVitamin E +196.1%
Contains more Vitamin B2Vitamin B2 +36.1%
Contains more Vitamin B3Vitamin B3 +97.2%
Contains more Vitamin KVitamin K +58.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +134.3%
Contains more Vitamin B5Vitamin B5 +354.8%
Contains more Vitamin B6Vitamin B6 +144.9%
Contains more FolateFolate +586.8%
Contains more CholineCholine +1559.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Mung bean DV% diff.
Folate 91µg 625µg 134%
Copper 0.17mg 0.941mg 86%
Fiber 3.4g 16.3g 52%
Iron 3.78mg 6.74mg 37%
Magnesium 40mg 189mg 35%
Protein 6.69g 23.86g 34%
Polyunsaturated fat 5.388g 0.384g 33%
Potassium 170mg 1246mg 32%
Vitamin B1 0.265mg 0.621mg 30%
Vitamin B5 0.42mg 1.91mg 30%
Phosphorus 185mg 367mg 26%
Starch 46.56g 19%
Sodium 459mg 15mg 19%
Vitamin B6 0.156mg 0.382mg 17%
Choline 5.9mg 97.9mg 17%
Zinc 0.96mg 2.68mg 16%
Fats 10.6g 1.15g 15%
Vitamin B3 4.439mg 2.251mg 14%
Vitamin E 1.51mg 0.51mg 7%
Monounsaturated fat 2.509g 0.161g 6%
Calcium 77mg 132mg 6%
Saturated fat 1.633g 0.348g 6%
Vitamin B2 0.317mg 0.233mg 6%
Carbs 77.66g 62.62g 5%
Vitamin C 0mg 4.8mg 5%
Calories 430kcal 347kcal 4%
Vitamin K 14.3µg 9µg 4%
Selenium 6.3µg 8.2µg 3%
Fructose 0.99g 1%
Manganese 1.019mg 1.035mg 1%
Vitamin A 0µg 6µg 1%
Net carbs 74.26g 46.32g N/A
Sugar 24.85g 6.6g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.26mg 0%
Threonine 0.782mg 0%
Isoleucine 1.008mg 0%
Leucine 1.847mg 0%
Lysine 1.664mg 0%
Methionine 0.286mg 0%
Phenylalanine 1.443mg 0%
Valine 1.237mg 0%
Histidine 0.695mg 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% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +821.7%
Contains more CarbsCarbs +24%
Contains more ProteinProtein +256.7%
Contains more WaterWater +167%
Contains more OtherOther +100%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +1458.4%
Contains more Poly. FatPolyunsaturated fat +1303.1%
Contains less Sat. FatSaturated fat -78.7%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.