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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.

Infographic

Graham cracker vs Miso 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.
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%
Miso
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
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.
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%
Miso
5
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
Miso
3
13% 6% 25% 43% 13%
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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Miso
1
20% 22% 57%
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
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
Miso
2
97% 3%
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.
Graham cracker Miso
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Miso 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?

ok
ok
is better in case of low diet
Graham cracker Miso
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
23%
Miso
Minerals Daily Need Coverage Score
60%
Graham cracker
108%
Miso

Comparison summary

Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 18.65g)
Which food is lower in Saturated fat?
Miso
Miso is lower in Saturated fat (difference - 0.608g)
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 3269mg)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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.

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.