Graham Crackers vs. Mung Bean
Nutrition comparison of Graham Crackers and Mung Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
mung bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and mung bean:
- Both mung bean and graham crackers are high in calcium, calories, carbohydrates, dietary fiber and iron.
- Mung bean has 3.6 times less saturated fat than graham cracker.
- Mung bean has more beta-carotene than graham cracker, however, graham cracker contains more lutein + zeaxanthin than mung bean.
- Mung bean has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Mung bean is an excellent source of potassium and protein.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Mung Bean (Mung beans, mature seeds, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mung bean and graham crackers are high in calories. Graham cracker has 24% more calories than mung bean - mung bean has 347 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is much lighter in protein, heavier in fat and similar to mung bean for carbs. Graham crackers has a macronutrient ratio of 6:72:22 and for mung bean, 27:70:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Mung Bean | |
|---|---|---|
| Protein | 6% | 27% |
| Carbohydrates | 72% | 70% |
| Fat | 22% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both mung bean and graham crackers are high in carbohydrates. Graham cracker has 24% more carbohydrates than mung bean - mung bean has 62.6g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both mung bean and graham crackers are high in dietary fiber. Mung bean has 379% more dietary fiber than graham cracker - mung bean has 16.3g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and mung bean has 73% less sugar than graham cracker - mung bean has 6.6g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Mung bean is an excellent source of protein and it has 257% more protein than graham cracker - mung bean has 23.9g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Mung bean has 3.6 times less saturated fat than graham cracker - mung bean has 0.35g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and mung bean are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and mung bean does not contain significant amounts.
Vitamins
Vitamin C
Mung bean has more Vitamin C than graham cracker - mung bean has 4.8mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Mung bean has more Vitamin A than graham cracker - mung bean has 6ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Mung bean and graham crackers contain similar amounts of Vitamin E - mung bean has 0.51mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Mung bean and graham crackers contain similar amounts of Vitamin K - mung bean has 9ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Mung bean has more thiamin, pantothenic acid, Vitamin B6 and folate. Both graham crackers and mung bean contain significant amounts of riboflavin and niacin.
| Graham Crackers | Mung Bean | |
|---|---|---|
| Thiamin | 0.265 MG | 0.621 MG |
| Riboflavin | 0.317 MG | 0.233 MG |
| Niacin | 4.439 MG | 2.251 MG |
| Pantothenic acid | 0.42 MG | 1.91 MG |
| Vitamin B6 | 0.156 MG | 0.382 MG |
| Folate | 91 UG | 625 UG |
Minerals
calcium
Both mung bean and graham crackers are high in calcium. Mung bean has 71% more calcium than graham cracker - mung bean has 132mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both mung bean and graham crackers are high in iron. Mung bean has 78% more iron than graham cracker - mung bean has 6.7mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Mung bean is an excellent source of potassium and it has 633% more potassium than graham cracker - mung bean has 1246mg of potassium per 100 grams and graham cracker has 170mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, mung bean has more beta-carotene than graham cracker per 100 grams, however, graham cracker contains more lutein + zeaxanthin than mung bean per 100 grams.
| Graham Crackers | Mung Bean | |
|---|---|---|
| beta-carotene | 1 UG | 68 UG |
| lutein + zeaxanthin | 77 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Graham Crackers | Mung Bean | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.027 G |
| Total | 0.622 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than mung bean per 100 grams.
| Graham Crackers | Mung Bean | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.357 G |
| Total | 4.781 G | 0.357 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Mung Bean (Mung beans, mature seeds, raw) .
Graham Crackers g
()
|
Daily Values (%) |
Mung Bean g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mung bean or graham crackers contain more calories in 100 grams?Both mung bean and graham crackers are high in calories. Graham cracker has 20% more calories than mung bean - mung bean has 347 calories in 100g and graham cracker has 430 calories.
Does mung bean or graham crackers have more carbohydrates?
By weight, both mung bean and graham crackers are high in carbohydrates. graham cracker has 20% more carbohydrates than mung bean - mung bean has 62.6g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does mung bean or graham crackers contain more calcium?
Both mung bean and graham crackers are high in calcium. Mung bean has 70% more calcium than graham cracker - mung bean has 132mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does mung bean or graham crackers contain more iron?
Both mung bean and graham crackers are high in iron. Mung bean has 80% more iron than graham cracker - mung bean has 6.7mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does mung bean or graham crackers contain more potassium?
Mung bean is a rich source of potassium and it has 630% more potassium than graham cracker - mung bean has 1246mg of potassium in 100 grams and graham cracker has 170mg of potassium.