Graham cracker vs. Lentil soup — In-Depth Nutrition Comparison
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Significant differences between graham cracker and lentil soup
- The amount of manganese, iron, vitamin B3, vitamin B2, folate, vitamin B1, phosphorus, copper, selenium, and magnesium in graham cracker is higher than in lentil soup.
- Graham cracker covers your daily manganese needs 39% more than lentil soup.
- Lentil soup has 21 times less selenium than graham cracker. Graham cracker has 6.3µg of selenium, while lentil soup has 0.3µg.
- Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of lentil soup is 44.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Soup, lentil with ham, canned, ready-to-serve.
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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 | +344.4% |
| Contains more CalciumCalcium | +352.9% |
| Contains more PotassiumPotassium | +18.1% |
| Contains more IronIron | +253.3% |
| Contains more CopperCopper | +142.9% |
| Contains more ZincZinc | +220% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains less SodiumSodium | -13.7% |
| Contains more ManganeseManganese | +749.2% |
| Contains more SeleniumSelenium | +2000% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +278.6% |
| Contains more Vitamin B2Vitamin B2 | +604.4% |
| Contains more Vitamin B3Vitamin B3 | +714.5% |
| Contains more Vitamin B5Vitamin B5 | +200% |
| Contains more Vitamin B6Vitamin B6 | +73.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +355% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.019mg | 0.12mg | 39% |
| Polyunsaturated fat | 5.388g | 0.13g | 35% |
| Iron | 3.78mg | 1.07mg | 34% |
| Vitamin B3 | 4.439mg | 0.545mg | 24% |
| Carbs | 77.66g | 8.16g | 23% |
| Vitamin B2 | 0.317mg | 0.045mg | 21% |
| Starch | 46.56g | 19% | |
| Calories | 430kcal | 56kcal | 19% |
| Folate | 91µg | 20µg | 18% |
| Phosphorus | 185mg | 74mg | 16% |
| Vitamin B1 | 0.265mg | 0.07mg | 16% |
| Fats | 10.6g | 1.12g | 15% |
| Fiber | 3.4g | 14% | |
| Vitamin K | 14.3µg | 12% | |
| Copper | 0.17mg | 0.07mg | 11% |
| Selenium | 6.3µg | 0.3µg | 11% |
| Vitamin E | 1.51mg | 10% | |
| Magnesium | 40mg | 9mg | 7% |
| Calcium | 77mg | 17mg | 6% |
| Zinc | 0.96mg | 0.3mg | 6% |
| Vitamin B5 | 0.42mg | 0.14mg | 6% |
| Protein | 6.69g | 3.74g | 6% |
| Vitamin B6 | 0.156mg | 0.09mg | 5% |
| Saturated fat | 1.633g | 0.45g | 5% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Monounsaturated fat | 2.509g | 0.52g | 5% |
| Sodium | 459mg | 532mg | 3% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Potassium | 170mg | 144mg | 1% |
| Choline | 5.9mg | 1% | |
| Vitamin A | 0µg | 7µg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 8.16g | N/A |
| 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
| Contains more ProteinProtein | +78.9% |
| Contains more FatsFats | +846.4% |
| Contains more CarbsCarbs | +851.7% |
| Contains more OtherOther | +35% |
| Contains more WaterWater | +2429.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
0.45 g
Monounsaturated fat:
Mono. Fat
0.52 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains more Mono. FatMonounsaturated fat | +382.5% |
| Contains more Poly. FatPolyunsaturated fat | +4044.6% |
| Contains less Sat. FatSaturated fat | -72.4% |
