Graham cracker vs. Minestrone — In-Depth Nutrition Comparison
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Summary of differences between graham cracker and minestrone
- Graham cracker has more iron, manganese, vitamin B3, phosphorus, vitamin B2, vitamin B1, folate, copper, and fiber, while minestrone has more vitamin A.
- Graham cracker covers your daily need for iron, 43% more than minestrone.
- Graham cracker contains 18 times more vitamin B2 than minestrone. While graham cracker contains 0.317mg of vitamin B2, minestrone contains only 0.018mg.
- Minestrone has a lower glycemic index. The glycemic index of minestrone is 47, while the glycemic index of graham cracker is 74.
These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Soup, minestrone, canned, prepared with equal volume water.
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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 | +1233.3% |
| Contains more CalciumCalcium | +450% |
| Contains more PotassiumPotassium | +30.8% |
| Contains more IronIron | +894.7% |
| Contains more CopperCopper | +233.3% |
| Contains more ZincZinc | +209.7% |
| Contains more PhosphorusPhosphorus | +704.3% |
| Contains more ManganeseManganese | +570.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -44.7% |
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 | +1104.5% |
| Contains more Vitamin B2Vitamin B2 | +1661.1% |
| Contains more Vitamin B3Vitamin B3 | +1035.3% |
| Contains more Vitamin B5Vitamin B5 | +200% |
| Contains more Vitamin B6Vitamin B6 | +280.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +506.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 0.38mg | 43% |
| Manganese | 1.019mg | 0.152mg | 38% |
| Polyunsaturated fat | 5.388g | 0.46g | 33% |
| Vitamin B3 | 4.439mg | 0.391mg | 25% |
| Carbs | 77.66g | 4.66g | 24% |
| Vitamin B2 | 0.317mg | 0.018mg | 23% |
| Phosphorus | 185mg | 23mg | 23% |
| Vitamin B1 | 0.265mg | 0.022mg | 20% |
| Calories | 430kcal | 34kcal | 20% |
| Starch | 46.56g | 19% | |
| Folate | 91µg | 15µg | 19% |
| Fats | 10.6g | 1.04g | 15% |
| Copper | 0.17mg | 0.051mg | 13% |
| Vitamin K | 14.3µg | 12% | |
| Fiber | 3.4g | 0.4g | 12% |
| Selenium | 6.3µg | 11% | |
| Protein | 6.69g | 1.77g | 10% |
| Vitamin E | 1.51mg | 10% | |
| Sodium | 459mg | 254mg | 9% |
| Magnesium | 40mg | 3mg | 9% |
| Vitamin B6 | 0.156mg | 0.041mg | 9% |
| Monounsaturated fat | 2.509g | 0.29g | 6% |
| Saturated fat | 1.633g | 0.23g | 6% |
| Zinc | 0.96mg | 0.31mg | 6% |
| Vitamin B5 | 0.42mg | 0.14mg | 6% |
| Calcium | 77mg | 14mg | 6% |
| Vitamin A | 0µg | 49µg | 5% |
| Choline | 5.9mg | 1% | |
| Fructose | 0.99g | 1% | |
| Potassium | 170mg | 130mg | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 74.26g | 4.26g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.054mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.076mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.064mg | 0% | |
| Valine | 0.074mg | 0% | |
| Histidine | 0.03mg | 0% | |
| 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:
1.77 g
Fats:
1.04 g
Carbs:
4.66 g
Water:
91.33 g
Other:
1.2 g
| Contains more ProteinProtein | +278% |
| Contains more FatsFats | +919.2% |
| Contains more CarbsCarbs | +1566.5% |
| Contains more OtherOther | +38.3% |
| Contains more WaterWater | +2594.1% |
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
0.23 g
Monounsaturated fat:
Mono. Fat
0.29 g
Polyunsaturated fat:
Poly. Fat
0.46 g
| Contains more Mono. FatMonounsaturated fat | +765.2% |
| Contains more Poly. FatPolyunsaturated fat | +1071.3% |
| Contains less Sat. FatSaturated fat | -85.9% |
