Cream cracker vs. Soybean raw — In-Depth Nutrition Comparison
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How are cream cracker and soybean raw different?
- Soybean raw has more copper, iron, phosphorus, manganese, magnesium, folate, potassium, vitamin B2, and vitamin B1 than cream cracker.
- Daily need coverage for copper for soybean raw is 172% higher.
- Cream cracker contains 574 times more sodium than soybean raw. While cream cracker contains 1148mg of sodium, soybean raw contains only 2mg.
- Soybean raw has a lower glycemic index (14) than cream cracker (65).
Crackers, cream, GAMESA SABROSAS and Soybeans, mature seeds, raw are the varieties used in this article.
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 | +1020% |
| Contains more CalciumCalcium | +965.4% |
| Contains more PotassiumPotassium | +1293% |
| Contains more IronIron | +112.7% |
| Contains more CopperCopper | +1393.7% |
| Contains more ZincZinc | +640.9% |
| Contains more PhosphorusPhosphorus | +618.4% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +223.5% |
| Contains more SeleniumSelenium | +87.4% |
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 | +87.1% |
| Contains more Vitamin B3Vitamin B3 | +213% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +193.3% |
| Contains more Vitamin B2Vitamin B2 | +262.5% |
| Contains more Vitamin B5Vitamin B5 | +71.6% |
| Contains more Vitamin B6Vitamin B6 | +480% |
| Contains more Vitamin KVitamin K | +162.6% |
| Contains more FolateFolate | +151.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.01 g
Fats:
20.37 g
Carbs:
64.55 g
Water:
4.45 g
Other:
3.62 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more CarbsCarbs | +114% |
| Contains more ProteinProtein | +420.5% |
| Contains more WaterWater | +91.9% |
| Contains more OtherOther | +34.5% |
~equal in
Fats
~19.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.362 g
Monounsaturated fat:
Mono. Fat
10.625 g
Polyunsaturated fat:
Poly. Fat
2.45 g
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated fat | +141.3% |
| Contains less Sat. FatSaturated fat | -46.2% |
| Contains more Poly. FatPolyunsaturated fat | +359.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.111mg | 1.658mg | 172% |
| Iron | 7.38mg | 15.7mg | 104% |
| Phosphorus | 98mg | 704mg | 87% |
| Manganese | 0.778mg | 2.517mg | 76% |
| Magnesium | 25mg | 280mg | 61% |
| Polyunsaturated fat | 2.45g | 11.255g | 59% |
| Protein | 7.01g | 36.49g | 59% |
| Folate | 149µg | 375µg | 57% |
| Sodium | 1148mg | 2mg | 50% |
| Potassium | 129mg | 1797mg | 49% |
| Vitamin B1 | 0.298mg | 0.874mg | 48% |
| Vitamin B2 | 0.24mg | 0.87mg | 48% |
| Zinc | 0.66mg | 4.89mg | 38% |
| Fiber | 2.4g | 9.3g | 28% |
| Calcium | 26mg | 277mg | 25% |
| Vitamin B6 | 0.065mg | 0.377mg | 24% |
| Vitamin K | 17.9µg | 47µg | 24% |
| Vitamin B3 | 5.08mg | 1.623mg | 22% |
| Choline | 115.9mg | 21% | |
| Starch | 51.87g | 21% | |
| Vitamin B12 | 0.46µg | 0µg | 19% |
| Monounsaturated fat | 10.625g | 4.404g | 16% |
| Selenium | 9.5µg | 17.8µg | 15% |
| Saturated fat | 5.362g | 2.884g | 11% |
| Carbs | 64.55g | 30.16g | 11% |
| Vitamin B5 | 0.462mg | 0.793mg | 7% |
| Vitamin C | 6mg | 7% | |
| Vitamin E | 1.59mg | 0.85mg | 5% |
| Calories | 484kcal | 446kcal | 2% |
| Fructose | 0.95g | 1% | |
| Fats | 20.37g | 19.94g | 1% |
| Net carbs | 62.15g | 20.86g | N/A |
| Sugar | 9.37g | 7.33g | N/A |
| Vitamin A | 1µg | 0% | |
| Trans fat | 3.969g | 0g | N/A |
| Tryptophan | 0.591mg | 0% | |
| Threonine | 1.766mg | 0% | |
| Isoleucine | 1.971mg | 0% | |
| Leucine | 3.309mg | 0% | |
| Lysine | 2.706mg | 0% | |
| Methionine | 0.547mg | 0% | |
| Phenylalanine | 2.122mg | 0% | |
| Valine | 2.029mg | 0% | |
| Histidine | 1.097mg | 0% | |
| Omega-3 - ALA | 0.045g | N/A | |
| Omega-6 - Linoleic acid | 1.542g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
40%
83%
Minerals Daily Need Coverage Score
71%
244%
Comparison summary
Which food is lower in Sugar?
Soybean raw is lower in Sugar (difference - 2.04g)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 1146mg)
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 2.478g)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cream cracker is cheaper (difference - $3.4)