Graham cracker vs. Soba — In-Depth Nutrition Comparison

Compare

How are graham cracker and soba different?

Graham cracker is higher than soba in iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, copper, vitamin B1, and vitamin B6.
Graham cracker covers your daily need for iron, 41% more than soba.
Graham cracker contains 21 times more copper than soba. Graham cracker contains 0.17mg of copper, while soba contains 0.008mg.
Soba is lower in sodium.
Graham cracker has a higher glycemic index (74) than soba (46).

Cookies, graham crackers, plain or honey (includes cinnamon) and Noodles, japanese, soba, cooked types were used in this article.

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.

Graham cracker

Soba

Contains more MagnesiumMagnesium	+344.4%
Contains more CalciumCalcium	+1825%
Contains more PotassiumPotassium	+385.7%
Contains more IronIron	+687.5%
Contains more CopperCopper	+2025%
Contains more ZincZinc	+700%
Contains more PhosphorusPhosphorus	+640%
Contains more ManganeseManganese	+172.5%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-86.9%

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.

Graham cracker

Soba

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+181.9%
Contains more Vitamin B2Vitamin B2	+1119.2%
Contains more Vitamin B3Vitamin B3	+770.4%
Contains more Vitamin B5Vitamin B5	+78.7%
Contains more Vitamin B6Vitamin B6	+290%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1200%
Contains more CholineCholine	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.78mg	0.48mg	41%
Polyunsaturated fat	5.388g	0.031g	36%
Manganese	1.019mg	0.374mg	28%
Vitamin B3	4.439mg	0.51mg	25%
Phosphorus	185mg	25mg	23%
Vitamin B2	0.317mg	0.026mg	22%
Folate	91µg	7µg	21%
Carbs	77.66g	21.44g	19%
Starch	46.56g		19%
Copper	0.17mg	0.008mg	18%
Sodium	459mg	60mg	17%
Calories	430kcal	99kcal	17%
Fats	10.6g	0.1g	16%
Fiber	3.4g		14%
Vitamin B1	0.265mg	0.094mg	14%
Vitamin K	14.3µg		12%
Selenium	6.3µg		11%
Vitamin E	1.51mg		10%
Vitamin B6	0.156mg	0.04mg	9%
Zinc	0.96mg	0.12mg	8%
Saturated fat	1.633g	0.019g	7%
Calcium	77mg	4mg	7%
Magnesium	40mg	9mg	7%
Monounsaturated fat	2.509g	0.026g	6%
Vitamin B5	0.42mg	0.235mg	4%
Potassium	170mg	35mg	4%
Protein	6.69g	5.06g	3%
Fructose	0.99g		1%
Choline	5.9mg		1%
Net carbs	74.26g	21.44g	N/A
Sugar	24.85g		N/A
Trans fat	0.055g		N/A
Tryptophan		0.072mg	0%
Threonine		0.177mg	0%
Isoleucine		0.195mg	0%
Leucine		0.33mg	0%
Lysine		0.214mg	0%
Methionine		0.072mg	0%
Phenylalanine		0.217mg	0%
Valine		0.249mg	0%
Histidine		0.119mg	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