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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.

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.
Graham cracker
Graham cracker
0
:
10
Soybean raw
Soybean raw
Contains more Calcium +259.7%
Contains more Iron +315.3%
Contains more Magnesium +600%
Contains more Phosphorus +280.5%
Contains more Potassium +957.1%
Contains less Sodium -99.6%
Contains more Zinc +409.4%
Contains more Copper +875.3%
Contains more Manganese +147%
Contains more Selenium +182.5%
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Calcium +259.7%
Contains more Iron +315.3%
Contains more Magnesium +600%
Contains more Phosphorus +280.5%
Contains more Potassium +957.1%
Contains less Sodium -99.6%
Contains more Zinc +409.4%
Contains more Copper +875.3%
Contains more Manganese +147%
Contains more Selenium +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.
Graham cracker
Graham cracker
2
:
8
Soybean raw
Soybean raw
Contains more Vitamin E +77.6%
Contains more Vitamin B3 +173.5%
Contains more Vitamin A +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +229.8%
Contains more Vitamin B2 +174.4%
Contains more Vitamin B5 +88.8%
Contains more Vitamin B6 +141.7%
Contains more Folate +312.1%
Contains more Vitamin K +228.7%
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin E +77.6%
Contains more Vitamin B3 +173.5%
Contains more Vitamin A +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +229.8%
Contains more Vitamin B2 +174.4%
Contains more Vitamin B5 +88.8%
Contains more Vitamin B6 +141.7%
Contains more Folate +312.1%
Contains more Vitamin K +228.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Graham cracker
Graham cracker
1
:
4
Soybean raw
Soybean raw
Contains more Carbs +157.5%
Contains more Protein +445.4%
Contains more Fats +88.1%
Contains more Water +151.9%
Contains more Other +193.4%
Graham cracker
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Soybean raw
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 Carbs +157.5%
Contains more Protein +445.4%
Contains more Fats +88.1%
Contains more Water +151.9%
Contains more Other +193.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Graham cracker
Graham cracker
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -43.4%
Contains more Monounsaturated Fat +75.5%
Contains more Polyunsaturated fat +108.9%
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -43.4%
Contains more Monounsaturated Fat +75.5%
Contains more Polyunsaturated fat +108.9%

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 Soybean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Soybean raw Opinion
Net carbs 74.26g 20.86g Graham cracker
Protein 6.69g 36.49g Soybean raw
Fats 10.6g 19.94g Soybean raw
Carbs 77.66g 30.16g Graham cracker
Calories 430kcal 446kcal Soybean raw
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g 7.33g Soybean raw
Fiber 3.4g 9.3g Soybean raw
Calcium 77mg 277mg Soybean raw
Iron 3.78mg 15.7mg Soybean raw
Magnesium 40mg 280mg Soybean raw
Phosphorus 185mg 704mg Soybean raw
Potassium 170mg 1797mg Soybean raw
Sodium 459mg 2mg Soybean raw
Zinc 0.96mg 4.89mg Soybean raw
Copper 0.17mg 1.658mg Soybean raw
Manganese 1.019mg 2.517mg Soybean raw
Selenium 6.3µg 17.8µg Soybean raw
Vitamin A 2IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 1.51mg 0.85mg Graham cracker
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.265mg 0.874mg Soybean raw
Vitamin B2 0.317mg 0.87mg Soybean raw
Vitamin B3 4.439mg 1.623mg Graham cracker
Vitamin B5 0.42mg 0.793mg Soybean raw
Vitamin B6 0.156mg 0.377mg Soybean raw
Folate 91µg 375µg Soybean raw
Vitamin K 14.3µg 47µg Soybean raw
Tryptophan 0.591mg Soybean raw
Threonine 1.766mg Soybean raw
Isoleucine 1.971mg Soybean raw
Leucine 3.309mg Soybean raw
Lysine 2.706mg Soybean raw
Methionine 0.547mg Soybean raw
Phenylalanine 2.122mg Soybean raw
Valine 2.029mg Soybean raw
Histidine 1.097mg Soybean raw
Trans Fat 0.055g 0g Soybean raw
Saturated Fat 1.633g 2.884g Graham cracker
Monounsaturated Fat 2.509g 4.404g Soybean raw
Polyunsaturated fat 5.388g 11.255g Soybean raw
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Graham cracker
85%
Soybean raw
Minerals Daily Need Coverage Score
60%
Graham cracker
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 17.52g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 457mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Graham cracker
Graham cracker is lower in Saturated Fat (difference - 1.251g)
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)

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.