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Soup beans vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between soup beans and graham cracker

  • Soup beans have more vitamin A; however, graham cracker is richer in manganese, iron, vitamin B3, vitamin B2, folate, phosphorus, vitamin B1, vitamin B6, and vitamin B5.
  • Soup beans cover your daily vitamin A needs 32% more than graham cracker.

Specific food types used in this comparison are Soup, bean with ham, canned, chunky, ready-to-serve and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Soup beans vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains less SodiumSodium -12.9%
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%
~equal in Potassium ~170mg
~equal in Copper ~0.17mg
~equal in Selenium ~6.3µg

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
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 FolateFolate +658.3%
~equal in Vitamin D ~0µg

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% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2219.5%
Contains more ProteinProtein +28.9%
Contains more FatsFats +202.9%
Contains more CarbsCarbs +595.9%
~equal in Other ~1.66g

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -16.1%
Contains more Mono. FatMonounsaturated fat +58.8%
Contains more Poly. FatPolyunsaturated fat +1281.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soup beans Graham cracker
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 Soup beans Graham cracker DV% diff.
Polyunsaturated fat 0.39g 5.388g 33%
Manganese 0.29mg 1.019mg 32%
Iron 1.33mg 3.78mg 31%
Vitamin B3 0.7mg 4.439mg 23%
Carbs 11.16g 77.66g 22%
Folate 12µg 91µg 20%
Vitamin B2 0.06mg 0.317mg 20%
Starch 46.56g 19%
Phosphorus 59mg 185mg 18%
Vitamin B1 0.06mg 0.265mg 17%
Calories 95kcal 430kcal 17%
Vitamin K 14.3µg 12%
Fats 3.5g 10.6g 11%
Vitamin E 1.51mg 10%
Vitamin A 81µg 0µg 9%
Vitamin B5 0.04mg 0.42mg 8%
Vitamin B6 0.05mg 0.156mg 8%
Fiber 4.6g 3.4g 5%
Magnesium 19mg 40mg 5%
Calcium 32mg 77mg 5%
Zinc 0.44mg 0.96mg 5%
Sodium 400mg 459mg 3%
Protein 5.19g 6.69g 3%
Cholesterol 9mg 0mg 3%
Vitamin C 1.8mg 0mg 2%
Monounsaturated fat 1.58g 2.509g 2%
Selenium 6.9µg 6.3µg 1%
Vitamin B12 0.03µg 0µg 1%
Copper 0.16mg 0.17mg 1%
Fructose 0.99g 1%
Choline 5.9mg 1%
Saturated fat 1.37g 1.633g 1%
Net carbs 6.56g 74.26g N/A
Potassium 175mg 170mg 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
Soup beans Graham cracker
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
8%
Soup beans
32%
Graham cracker
Minerals Daily Need Coverage Score
31%
Soup beans
60%
Graham cracker

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.