Minestrone vs. Graham cracker — In-Depth Nutrition Comparison
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Summary of differences between minestrone and graham cracker
- Minestrone has more vitamin A, while graham cracker has more iron, manganese, vitamin B3, phosphorus, vitamin B2, vitamin B1, folate, copper, and fiber.
- Graham cracker covers your daily need for iron, 43% more than minestrone.
- Minestrone contains 485 times more vitamin A than graham cracker. While minestrone contains 970IU of vitamin A, graham cracker contains only 2IU.
- Minestrone has a lower glycemic index. The glycemic index of minestrone is 47, while the glycemic index of graham cracker is 74.
These are the specific foods used in this comparison Soup, minestrone, canned, prepared with equal volume water and Cookies, graham crackers, plain or honey (includes cinnamon).
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.
| Contains less SodiumSodium | -44.7% |
| Contains more MagnesiumMagnesium | +1233.3% |
| Contains more CalciumCalcium | +450% |
| Contains more PotassiumPotassium | +30.8% |
| Contains more IronIron | +894.7% |
| Contains more CopperCopper | +233.3% |
| Contains more ZincZinc | +209.7% |
| Contains more PhosphorusPhosphorus | +704.3% |
| Contains more ManganeseManganese | +570.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1104.5% |
| Contains more Vitamin B2Vitamin B2 | +1661.1% |
| Contains more Vitamin B3Vitamin B3 | +1035.3% |
| Contains more Vitamin B5Vitamin B5 | +200% |
| Contains more Vitamin B6Vitamin B6 | +280.5% |
| Contains more FolateFolate | +506.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.38mg | 3.78mg | 43% |
| Manganese | 0.152mg | 1.019mg | 38% |
| Polyunsaturated fat | 0.46g | 5.388g | 33% |
| Vitamin B3 | 0.391mg | 4.439mg | 25% |
| Carbs | 4.66g | 77.66g | 24% |
| Vitamin B2 | 0.018mg | 0.317mg | 23% |
| Phosphorus | 23mg | 185mg | 23% |
| Vitamin B1 | 0.022mg | 0.265mg | 20% |
| Calories | 34kcal | 430kcal | 20% |
| Starch | 46.56g | 19% | |
| Folate | 15µg | 91µg | 19% |
| Fats | 1.04g | 10.6g | 15% |
| Copper | 0.051mg | 0.17mg | 13% |
| Vitamin K | 14.3µg | 12% | |
| Fiber | 0.4g | 3.4g | 12% |
| Selenium | 6.3µg | 11% | |
| Protein | 1.77g | 6.69g | 10% |
| Vitamin E | 1.51mg | 10% | |
| Sodium | 254mg | 459mg | 9% |
| Magnesium | 3mg | 40mg | 9% |
| Vitamin B6 | 0.041mg | 0.156mg | 9% |
| Monounsaturated fat | 0.29g | 2.509g | 6% |
| Saturated fat | 0.23g | 1.633g | 6% |
| Zinc | 0.31mg | 0.96mg | 6% |
| Vitamin B5 | 0.14mg | 0.42mg | 6% |
| Calcium | 14mg | 77mg | 6% |
| Vitamin A | 49µg | 0µg | 5% |
| Choline | 5.9mg | 1% | |
| Fructose | 0.99g | 1% | |
| Potassium | 130mg | 170mg | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 4.26g | 74.26g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.054mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.076mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.064mg | 0% | |
| Valine | 0.074mg | 0% | |
| Histidine | 0.03mg | 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
Protein:
1.77 g
Fats:
1.04 g
Carbs:
4.66 g
Water:
91.33 g
Other:
1.2 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2594.1% |
| Contains more ProteinProtein | +278% |
| Contains more FatsFats | +919.2% |
| Contains more CarbsCarbs | +1566.5% |
| Contains more OtherOther | +38.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.23 g
Monounsaturated fat:
Mono. Fat
0.29 g
Polyunsaturated fat:
Poly. Fat
0.46 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -85.9% |
| Contains more Mono. FatMonounsaturated fat | +765.2% |
| Contains more Poly. FatPolyunsaturated fat | +1071.3% |
