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  6. Graham cracker vs. Soybean raw

Graham cracker vs. Soybean raw — In-Depth Nutrition Comparison

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Differences between graham cracker and soybean raw

  • Graham cracker contains less copper, iron, phosphorus, folate, manganese, magnesium, vitamin B1, potassium, vitamin B2, and zinc than soybean raw.
  • Soybean raw's daily need coverage for copper is 165% higher.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of graham cracker is 74.

The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Soybeans, mature seeds, raw.

Infographic

Graham cracker vs Soybean raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +259.7%
Contains more PotassiumPotassium +957.1%
Contains more IronIron +315.3%
Contains more CopperCopper +875.3%
Contains more ZincZinc +409.4%
Contains more PhosphorusPhosphorus +280.5%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +147%
Contains more SeleniumSelenium +182.5%

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%
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin EVitamin E +77.6%
Contains more Vitamin B3Vitamin B3 +173.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +229.8%
Contains more Vitamin B2Vitamin B2 +174.4%
Contains more Vitamin B5Vitamin B5 +88.8%
Contains more Vitamin B6Vitamin B6 +141.7%
Contains more Vitamin KVitamin K +228.7%
Contains more FolateFolate +312.1%
Contains more CholineCholine +1864.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Soybean raw DV% diff.
Copper 0.17mg 1.658mg 165%
Iron 3.78mg 15.7mg 149%
Phosphorus 185mg 704mg 74%
Folate 91µg 375µg 71%
Manganese 1.019mg 2.517mg 65%
Protein 6.69g 36.49g 60%
Magnesium 40mg 280mg 57%
Vitamin B1 0.265mg 0.874mg 51%
Potassium 170mg 1797mg 48%
Vitamin B2 0.317mg 0.87mg 43%
Polyunsaturated fat 5.388g 11.255g 39%
Zinc 0.96mg 4.89mg 36%
Vitamin K 14.3µg 47µg 27%
Fiber 3.4g 9.3g 24%
Selenium 6.3µg 17.8µg 21%
Choline 5.9mg 115.9mg 20%
Sodium 459mg 2mg 20%
Calcium 77mg 277mg 20%
Starch 46.56g 19%
Vitamin B3 4.439mg 1.623mg 18%
Vitamin B6 0.156mg 0.377mg 17%
Carbs 77.66g 30.16g 16%
Fats 10.6g 19.94g 14%
Vitamin B5 0.42mg 0.793mg 7%
Vitamin C 0mg 6mg 7%
Saturated fat 1.633g 2.884g 6%
Monounsaturated fat 2.509g 4.404g 5%
Vitamin E 1.51mg 0.85mg 4%
Fructose 0.99g 1%
Calories 430kcal 446kcal 1%
Net carbs 74.26g 20.86g N/A
Sugar 24.85g 7.33g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +157.5%
Contains more ProteinProtein +445.4%
Contains more FatsFats +88.1%
Contains more WaterWater +151.9%
Contains more OtherOther +193.4%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -43.4%
Contains more Mono. FatMonounsaturated fat +75.5%
Contains more Poly. FatPolyunsaturated fat +108.9%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.