Graham cracker vs. Soup beans — In-Depth Nutrition Comparison
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Significant differences between graham cracker and soup beans
- Graham cracker has more manganese, iron, vitamin B3, vitamin B2, folate, phosphorus, vitamin B1, vitamin B6, and vitamin B5; however, soup beans are richer in vitamin A.
- Soup beans cover your daily vitamin A needs 32% more than graham cracker.
- Soup beans have 11 times less vitamin B5 than graham cracker. Graham cracker has 0.42mg of vitamin B5, while soup beans have 0.04mg.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Soup, bean with ham, canned, chunky, ready-to-serve.
Infographic
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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.
| Contains more MagnesiumMagnesium | +110.5% |
| Contains more CalciumCalcium | +140.6% |
| Contains more IronIron | +184.2% |
| Contains more ZincZinc | +118.2% |
| Contains more PhosphorusPhosphorus | +213.6% |
| Contains more ManganeseManganese | +251.4% |
| Contains less SodiumSodium | -12.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +341.7% |
| Contains more Vitamin B2Vitamin B2 | +428.3% |
| Contains more Vitamin B3Vitamin B3 | +534.1% |
| Contains more Vitamin B5Vitamin B5 | +950% |
| Contains more Vitamin B6Vitamin B6 | +212% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +658.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 5.388g | 0.39g | 33% |
| Manganese | 1.019mg | 0.29mg | 32% |
| Iron | 3.78mg | 1.33mg | 31% |
| Vitamin B3 | 4.439mg | 0.7mg | 23% |
| Carbs | 77.66g | 11.16g | 22% |
| Folate | 91µg | 12µg | 20% |
| Vitamin B2 | 0.317mg | 0.06mg | 20% |
| Starch | 46.56g | 19% | |
| Phosphorus | 185mg | 59mg | 18% |
| Vitamin B1 | 0.265mg | 0.06mg | 17% |
| Calories | 430kcal | 95kcal | 17% |
| Vitamin K | 14.3µg | 12% | |
| Fats | 10.6g | 3.5g | 11% |
| Vitamin E | 1.51mg | 10% | |
| Vitamin A | 0µg | 81µg | 9% |
| Vitamin B5 | 0.42mg | 0.04mg | 8% |
| Vitamin B6 | 0.156mg | 0.05mg | 8% |
| Fiber | 3.4g | 4.6g | 5% |
| Magnesium | 40mg | 19mg | 5% |
| Calcium | 77mg | 32mg | 5% |
| Zinc | 0.96mg | 0.44mg | 5% |
| Sodium | 459mg | 400mg | 3% |
| Protein | 6.69g | 5.19g | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Monounsaturated fat | 2.509g | 1.58g | 2% |
| Selenium | 6.3µg | 6.9µg | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Copper | 0.17mg | 0.16mg | 1% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Saturated fat | 1.633g | 1.37g | 1% |
| Net carbs | 74.26g | 6.56g | N/A |
| Potassium | 170mg | 175mg | 0% |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | N/A | |
| 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
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more ProteinProtein | +28.9% |
| Contains more FatsFats | +202.9% |
| Contains more CarbsCarbs | +595.9% |
| Contains more WaterWater | +2219.5% |
~equal in
Other
~1.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains more Mono. FatMonounsaturated fat | +58.8% |
| Contains more Poly. FatPolyunsaturated fat | +1281.5% |
| Contains less Sat. FatSaturated fat | -16.1% |
