Miso vs. Graham cracker — In-Depth Nutrition Comparison
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A recap on differences between miso and graham cracker
- Miso has more copper, zinc, vitamin K, and choline; however, graham cracker is higher in vitamin B3, folate, iron, vitamin B1, and vitamin E.
- Miso covers your daily sodium needs 142% more than graham cracker.
- Graham cracker contains 12 times less choline than miso. Miso contains 72.2mg of choline, while graham cracker contains 5.9mg.
- Graham cracker has less sodium.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Miso 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 more MagnesiumMagnesium | +20% |
| Contains more PotassiumPotassium | +23.5% |
| Contains more CopperCopper | +147.1% |
| Contains more ZincZinc | +166.7% |
| 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% |
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 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% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.79 g
Fats:
6.01 g
Carbs:
25.37 g
Water:
43.02 g
Other:
12.81 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +91.2% |
| Contains more WaterWater | +1169% |
| Contains more OtherOther | +671.7% |
| Contains more FatsFats | +76.4% |
| Contains more CarbsCarbs | +206.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.025 g
Monounsaturated fat:
Mono. Fat
1.118 g
Polyunsaturated fat:
Poly. Fat
2.884 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 | -37.2% |
| Contains more Mono. FatMonounsaturated fat | +124.4% |
| Contains more Poly. FatPolyunsaturated fat | +86.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
6 g
Lactose:
0 g
Maltose:
0.2 g
Galactose:
0 g
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
| Contains more FructoseFructose | +506.1% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
~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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 3728mg | 459mg | 142% |
| Copper | 0.42mg | 0.17mg | 28% |
| Vitamin B3 | 0.906mg | 4.439mg | 22% |
| Starch | 46.56g | 19% | |
| Folate | 19µg | 91µg | 18% |
| Carbs | 25.37g | 77.66g | 17% |
| Polyunsaturated fat | 2.884g | 5.388g | 17% |
| Iron | 2.49mg | 3.78mg | 16% |
| Zinc | 2.56mg | 0.96mg | 15% |
| Vitamin B1 | 0.098mg | 0.265mg | 14% |
| Vitamin K | 29.3µg | 14.3µg | 13% |
| Protein | 12.79g | 6.69g | 12% |
| Calories | 198kcal | 430kcal | 12% |
| Choline | 72.2mg | 5.9mg | 12% |
| Vitamin E | 0.01mg | 1.51mg | 10% |
| Fiber | 5.4g | 3.4g | 8% |
| Manganese | 0.859mg | 1.019mg | 7% |
| Fats | 6.01g | 10.6g | 7% |
| Vitamin B2 | 0.233mg | 0.317mg | 6% |
| Fructose | 6g | 0.99g | 6% |
| Phosphorus | 159mg | 185mg | 4% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Saturated fat | 1.025g | 1.633g | 3% |
| Monounsaturated fat | 1.118g | 2.509g | 3% |
| Vitamin B6 | 0.199mg | 0.156mg | 3% |
| Vitamin B5 | 0.337mg | 0.42mg | 2% |
| Magnesium | 48mg | 40mg | 2% |
| Calcium | 57mg | 77mg | 2% |
| Selenium | 7µg | 6.3µg | 1% |
| Potassium | 210mg | 170mg | 1% |
| Net carbs | 19.97g | 74.26g | N/A |
| Sugar | 6.2g | 24.85g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Trans fat | 0g | 0.055g | 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 | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
32%
Minerals Daily Need Coverage Score
108%
60%
Comparison summary
Which food is lower in Sugar?
Miso is lower in Sugar (difference - 18.65g)
Which food is lower in Saturated fat?
Miso is lower in Saturated fat (difference - 0.608g)
Which food is lower in glycemic index?
Miso is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 3269mg)
Which food is cheaper?
Graham cracker is cheaper (difference - $3.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.