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Graham cracker vs. Hot and sour soup — In-Depth Nutrition Comparison

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The main differences between graham cracker and hot and sour soup

  • Hot and sour soup contains less manganese, iron, vitamin B3, vitamin B2, phosphorus, folate, vitamin B1, copper, fiber, and vitamin K than graham cracker.
  • Daily need coverage for manganese for graham cracker is 41% higher.
  • Hot and sour soup has 13 times less vitamin K than graham cracker. Graham cracker has 14.3µg of vitamin K, while hot, and sour soup has 1.1µg.

Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Soup, hot and sour, Chinese restaurant.

Infographic

Graham cracker vs Hot and sour soup 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 6.4% 5.7% 4.9% 24% 8.7% 6% 14% 49% 11% 2.2%
Contains more MagnesiumMagnesium +344.4%
Contains more CalciumCalcium +305.3%
Contains more PotassiumPotassium +209.1%
Contains more IronIron +490.6%
Contains more CopperCopper +553.8%
Contains more ZincZinc +336.4%
Contains more PhosphorusPhosphorus +478.1%
Contains more ManganeseManganese +1098.8%
Contains more SeleniumSelenium +1475%
Contains less SodiumSodium -18.1%

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 0% 3% 7.8% 1.5% 6.5% 7.2% 9.5% 14% 15% 13% 2.8% 6% 22%
Contains more Vitamin EVitamin E +287.2%
Contains more Vitamin B1Vitamin B1 +919.2%
Contains more Vitamin B2Vitamin B2 +922.6%
Contains more Vitamin B3Vitamin B3 +775.5%
Contains more Vitamin B5Vitamin B5 +85%
Contains more Vitamin B6Vitamin B6 +143.8%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +1037.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +576.3%
~equal in Vitamin C ~0mg

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
3% 4% 91%
Protein: 2.58 g
Fats: 1.21 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1.21 g
Contains more ProteinProtein +159.3%
Contains more FatsFats +776%
Contains more CarbsCarbs +1685.3%
Contains more OtherOther +37.2%
Contains more WaterWater +2574%

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
28% 35% 38%
Saturated fat: Sat. Fat 0.229 g
Monounsaturated fat: Mono. Fat 0.288 g
Polyunsaturated fat: Poly. Fat 0.311 g
Contains more Mono. FatMonounsaturated fat +771.2%
Contains more Poly. FatPolyunsaturated fat +1632.5%
Contains less Sat. FatSaturated fat -86%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
85% 14%
Starch: 2.43 g
Sucrose: 0.4 g
Glucose: 0.03 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1816%
Contains more SucroseSucrose +5605%
Contains more GlucoseGlucose +3366.7%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Hot and sour soup
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 Hot and sour soup DV% diff.
Manganese 1.019mg 0.085mg 41%
Iron 3.78mg 0.64mg 39%
Polyunsaturated fat 5.388g 0.311g 34%
Vitamin B3 4.439mg 0.507mg 25%
Carbs 77.66g 4.35g 24%
Vitamin B2 0.317mg 0.031mg 22%
Phosphorus 185mg 32mg 22%
Folate 91µg 8µg 21%
Vitamin B1 0.265mg 0.026mg 20%
Calories 430kcal 39kcal 20%
Starch 46.56g 2.43g 18%
Copper 0.17mg 0.026mg 16%
Fats 10.6g 1.21g 14%
Fiber 3.4g 0.5g 12%
Selenium 6.3µg 0.4µg 11%
Vitamin K 14.3µg 1.1µg 11%
Protein 6.69g 2.58g 8%
Zinc 0.96mg 0.22mg 7%
Lysine 153mg 7%
Vitamin E 1.51mg 0.39mg 7%
Magnesium 40mg 9mg 7%
Vitamin B6 0.156mg 0.064mg 7%
Cholesterol 0mg 21mg 7%
Saturated fat 1.633g 0.229g 6%
Choline 5.9mg 39.9mg 6%
Monounsaturated fat 2.509g 0.288g 6%
Calcium 77mg 19mg 6%
Vitamin B5 0.42mg 0.227mg 4%
Vitamin B12 0µg 0.1µg 4%
Sodium 459mg 376mg 4%
Potassium 170mg 55mg 3%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Fructose 0.99g 0g 1%
Vitamin A 0µg 9µg 1%
Net carbs 74.26g 3.85g N/A
Sugar 24.85g 0.42g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.019mg 0%
Threonine 0.111mg 0%
Isoleucine 0.08mg 0%
Leucine 0.151mg 0%
Methionine 0.039mg 0%
Phenylalanine 0.085mg 0%
Valine 0.092mg 0%
Histidine 0.058mg 0%
Omega-3 - ALA 0.599g 0.03g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0g N/A
Omega-6 - Eicosadienoic acid 0.004g 0g N/A
Omega-6 - Linoleic acid 4.735g 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Hot and sour soup
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%
Hot and sour soup
Minerals Daily Need Coverage Score
60%
Graham cracker
13%
Hot and sour soup

Comparison summary

Which food is lower in Sugar?
Hot and sour soup
Hot and sour soup is lower in Sugar (difference - 24.43g)
Which food contains less Sodium?
Hot and sour soup
Hot and sour soup contains less Sodium (difference - 83mg)
Which food is lower in Saturated fat?
Hot and sour soup
Hot and sour soup is lower in Saturated fat (difference - 1.404g)
Which food is lower in glycemic index?
Hot and sour soup
Hot and sour soup is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 21mg)
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. Hot and sour soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174808/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.