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  6. Soup beans vs. Crackers

Soup beans vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between soup beans and crackers?

  • Soup beans are richer in vitamin A and fiber, while crackers are higher in iron, vitamin B2, vitamin B1, phosphorus, vitamin B3, and folate.
  • Crackers' daily need coverage for iron is 34% higher.
  • Soup beans are lower in sodium.

We used Soup, bean with ham, canned, chunky, ready-to-serve and Crackers, standard snack-type, regular types in this comparison.

Infographic

Soup beans vs Crackers 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more PotassiumPotassium +48.3%
Contains more CopperCopper +53.8%
Contains less SodiumSodium -44.9%
Contains more CalciumCalcium +275%
Contains more IronIron +203%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +320.3%
Contains more ManganeseManganese +69.3%
~equal in Magnesium ~18mg
~equal in Selenium ~6.7µg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +593.3%
Contains more Vitamin B2Vitamin B2 +660%
Contains more Vitamin B3Vitamin B3 +521.7%
Contains more Vitamin B5Vitamin B5 +942.5%
Contains more Vitamin B6Vitamin B6 +26%
Contains more FolateFolate +666.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Soup beans Crackers DV% diff.
Polyunsaturated fat 0.39g 13.137g 85%
Vitamin K 69.3µg 58%
Fats 3.5g 26.43g 35%
Iron 1.33mg 4.03mg 34%
Vitamin B2 0.06mg 0.456mg 30%
Vitamin B1 0.06mg 0.416mg 30%
Phosphorus 59mg 248mg 27%
Vitamin B3 0.7mg 4.352mg 23%
Calories 95kcal 510kcal 21%
Folate 12µg 92µg 20%
Starch 49.69g 20%
Vitamin E 3.03mg 20%
Saturated fat 1.37g 5.562g 19%
Carbs 11.16g 61.3g 17%
Sodium 400mg 726mg 14%
Monounsaturated fat 1.58g 6.553g 12%
Calcium 32mg 120mg 9%
Vitamin A 81µg 0µg 9%
Fiber 4.6g 2.3g 9%
Manganese 0.29mg 0.491mg 9%
Vitamin B5 0.04mg 0.417mg 8%
Copper 0.16mg 0.104mg 6%
Cholesterol 9mg 0mg 3%
Protein 5.19g 6.64g 3%
Choline 9.6mg 2%
Vitamin C 1.8mg 0mg 2%
Potassium 175mg 118mg 2%
Vitamin B12 0.03µg 0µg 1%
Vitamin B6 0.05mg 0.063mg 1%
Net carbs 6.56g 59g N/A
Magnesium 19mg 18mg 0%
Sugar 8.18g N/A
Zinc 0.44mg 0.49mg 0%
Selenium 6.9µg 6.7µg 0%
Trans fat 1.076g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2404.1%
Contains more ProteinProtein +27.9%
Contains more FatsFats +655.1%
Contains more CarbsCarbs +449.3%
Contains more OtherOther +63.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -75.4%
Contains more Mono. FatMonounsaturated fat +314.7%
Contains more Poly. FatPolyunsaturated fat +3268.5%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.