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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

Graham cracker vs Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
~equal in Potassium ~175mg
~equal in Copper ~0.16mg
~equal in Selenium ~6.9µg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 +∞%
~equal in Vitamin D ~µg

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
5% 4% 11% 79%
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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
41% 47% 12%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Soup beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Soup beans 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Soup beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Graham cracker
8%
Soup beans
Minerals Daily Need Coverage Score
60%
Graham cracker
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Soup beans
Soup beans contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 0.263g)
Which food is lower in glycemic index?
Soup beans
Soup beans is lower in glycemic index (difference - 10)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 9mg)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.