Graham cracker vs. Miso — In-Depth Nutrition Comparison
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A recap on differences between graham cracker and miso
- Graham cracker has more vitamin B3, folate, iron, vitamin B1, and vitamin E; however, miso is higher in copper, zinc, vitamin K, and choline.
- Miso covers your daily sodium needs 142% more than graham cracker.
- Miso contains 151 times less vitamin E than graham cracker. Graham cracker contains 1.51mg of vitamin E, while miso contains 0.01mg.
- Graham cracker has less sodium.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Miso.
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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 CalciumCalcium | +35.1% |
| Contains more IronIron | +51.8% |
| Contains more PhosphorusPhosphorus | +16.4% |
| Contains less SodiumSodium | -87.7% |
| Contains more ManganeseManganese | +18.6% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more PotassiumPotassium | +23.5% |
| Contains more CopperCopper | +147.1% |
| Contains more ZincZinc | +166.7% |
| Contains more SeleniumSelenium | +11.1% |
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.
| Contains more Vitamin EVitamin E | +15000% |
| Contains more Vitamin B1Vitamin B1 | +170.4% |
| Contains more Vitamin B2Vitamin B2 | +36.1% |
| Contains more Vitamin B3Vitamin B3 | +390% |
| Contains more Vitamin B5Vitamin B5 | +24.6% |
| Contains more FolateFolate | +378.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +27.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +104.9% |
| Contains more CholineCholine | +1123.7% |
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:
12.79 g
Fats:
6.01 g
Carbs:
25.37 g
Water:
43.02 g
Other:
12.81 g
| Contains more FatsFats | +76.4% |
| Contains more CarbsCarbs | +206.1% |
| Contains more ProteinProtein | +91.2% |
| Contains more WaterWater | +1169% |
| Contains more OtherOther | +671.7% |
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
1.025 g
Monounsaturated fat:
Mono. Fat
1.118 g
Polyunsaturated fat:
Poly. Fat
2.884 g
| Contains more Mono. FatMonounsaturated fat | +124.4% |
| Contains more Poly. FatPolyunsaturated fat | +86.8% |
| Contains less Sat. FatSaturated fat | -37.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
6 g
Lactose:
0 g
Maltose:
0.2 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +506.1% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 459mg | 3728mg | 142% |
| Copper | 0.17mg | 0.42mg | 28% |
| Vitamin B3 | 4.439mg | 0.906mg | 22% |
| Starch | 46.56g | 19% | |
| Folate | 91µg | 19µg | 18% |
| Carbs | 77.66g | 25.37g | 17% |
| Polyunsaturated fat | 5.388g | 2.884g | 17% |
| Iron | 3.78mg | 2.49mg | 16% |
| Zinc | 0.96mg | 2.56mg | 15% |
| Vitamin B1 | 0.265mg | 0.098mg | 14% |
| Vitamin K | 14.3µg | 29.3µg | 13% |
| Protein | 6.69g | 12.79g | 12% |
| Calories | 430kcal | 198kcal | 12% |
| Choline | 5.9mg | 72.2mg | 12% |
| Vitamin E | 1.51mg | 0.01mg | 10% |
| Fiber | 3.4g | 5.4g | 8% |
| Manganese | 1.019mg | 0.859mg | 7% |
| Fats | 10.6g | 6.01g | 7% |
| Vitamin B2 | 0.317mg | 0.233mg | 6% |
| Fructose | 0.99g | 6g | 6% |
| Phosphorus | 185mg | 159mg | 4% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Saturated fat | 1.633g | 1.025g | 3% |
| Monounsaturated fat | 2.509g | 1.118g | 3% |
| Vitamin B6 | 0.156mg | 0.199mg | 3% |
| Vitamin B5 | 0.42mg | 0.337mg | 2% |
| Magnesium | 40mg | 48mg | 2% |
| Calcium | 77mg | 57mg | 2% |
| Selenium | 6.3µg | 7µg | 1% |
| Potassium | 170mg | 210mg | 1% |
| Net carbs | 74.26g | 19.97g | N/A |
| Sugar | 24.85g | 6.2g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.155mg | 0% | |
| Threonine | 0.479mg | 0% | |
| Isoleucine | 0.508mg | 0% | |
| Leucine | 0.82mg | 0% | |
| Lysine | 0.478mg | 0% | |
| Methionine | 0.129mg | 0% | |
| Phenylalanine | 0.486mg | 0% | |
| Valine | 0.547mg | 0% | |
| Histidine | 0.243mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 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
32%
23%
Minerals Daily Need Coverage Score
60%
108%
Comparison summary
Which food is lower in Sugar?
Miso is lower in Sugar (difference - 18.65g)
Which food is lower in Saturated fat?
Miso is lower in Saturated fat (difference - 0.608g)
Which food is lower in glycemic index?
Miso is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 3269mg)
Which food is cheaper?
Graham cracker is cheaper (difference - $3.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.