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  6. Soybean raw vs. Cream cracker

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

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How are Soybean raw and Cream cracker different?

  • Soybean raw has more Copper, Iron, Phosphorus, Manganese, Magnesium, Folate, Potassium, Vitamin B2, and Vitamin B1 than Cream cracker.
  • Daily need coverage for Copper from Soybean raw is 172% higher.
  • Soybean raw contains 14 times more Potassium than Cream cracker. While Soybean raw contains 1797mg of Potassium, Cream cracker contains only 129mg.
  • Soybean raw has less Sodium.

Soybeans, mature seeds, raw and Crackers, cream, GAMESA SABROSAS are the varieties used in this article.

Infographic

Soybean raw vs Cream cracker 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.
Soybean raw
Soybean raw
10
:
0
Cream cracker
Cream cracker
Contains more Calcium +965.4%
Contains more Iron +112.7%
Contains more Magnesium +1020%
Contains more Phosphorus +618.4%
Contains more Potassium +1293%
Contains less Sodium -99.8%
Contains more Zinc +640.9%
Contains more Copper +1393.7%
Contains more Manganese +223.5%
Contains more Selenium +87.4%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Cream cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 277% 18% 43% 12% 150% 19% 37% 102% 52%
Contains more Calcium +965.4%
Contains more Iron +112.7%
Contains more Magnesium +1020%
Contains more Phosphorus +618.4%
Contains more Potassium +1293%
Contains less Sodium -99.8%
Contains more Zinc +640.9%
Contains more Copper +1393.7%
Contains more Manganese +223.5%
Contains more Selenium +87.4%

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.
Soybean raw
Soybean raw
9
:
3
Cream cracker
Cream cracker
Contains more Vitamin B1 +193.3%
Contains more Vitamin B2 +262.5%
Contains more Vitamin B5 +71.6%
Contains more Vitamin B6 +480%
Contains more Folate +151.7%
Contains more Vitamin K +162.6%
Contains more Vitamin E +87.1%
Contains more Vitamin B3 +213%
Contains more Vitamin B12 +∞%
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%
Cream cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 32% 0% 0% 75% 56% 96% 28% 15% 112% 58% 45%
Contains more Vitamin B1 +193.3%
Contains more Vitamin B2 +262.5%
Contains more Vitamin B5 +71.6%
Contains more Vitamin B6 +480%
Contains more Folate +151.7%
Contains more Vitamin K +162.6%
Contains more Vitamin E +87.1%
Contains more Vitamin B3 +213%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Cream cracker
Cream cracker
Contains more Protein +420.5%
Contains more Water +91.9%
Contains more Other +34.5%
Contains more Carbs +114%
Equal in Fats - 20.37
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
Cream cracker
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more Protein +420.5%
Contains more Water +91.9%
Contains more Other +34.5%
Contains more Carbs +114%
Equal in Fats - 20.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Cream cracker
Cream cracker
Contains less Saturated Fat -46.2%
Contains more Polyunsaturated fat +359.4%
Contains more Monounsaturated Fat +141.3%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Cream cracker
29% 58% 13%
Saturated Fat: 5.362 g
Monounsaturated Fat: 10.625 g
Polyunsaturated fat: 2.45 g
Contains less Saturated Fat -46.2%
Contains more Polyunsaturated fat +359.4%
Contains more Monounsaturated Fat +141.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Cream cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Soybean raw Cream cracker Opinion
Net carbs 20.86g 62.15g Cream cracker
Protein 36.49g 7.01g Soybean raw
Fats 19.94g 20.37g Cream cracker
Carbs 30.16g 64.55g Cream cracker
Calories 446kcal 484kcal Cream cracker
Starch 51.87g Cream cracker
Fructose 0.95g Cream cracker
Sugar 7.33g 9.37g Soybean raw
Fiber 9.3g 2.4g Soybean raw
Calcium 277mg 26mg Soybean raw
Iron 15.7mg 7.38mg Soybean raw
Magnesium 280mg 25mg Soybean raw
Phosphorus 704mg 98mg Soybean raw
Potassium 1797mg 129mg Soybean raw
Sodium 2mg 1148mg Soybean raw
Zinc 4.89mg 0.66mg Soybean raw
Copper 1.658mg 0.111mg Soybean raw
Manganese 2.517mg 0.778mg Soybean raw
Selenium 17.8µg 9.5µg Soybean raw
Vitamin A 22IU Soybean raw
Vitamin A RAE 1µg Soybean raw
Vitamin E 0.85mg 1.59mg Cream cracker
Vitamin C 6mg Soybean raw
Vitamin B1 0.874mg 0.298mg Soybean raw
Vitamin B2 0.87mg 0.24mg Soybean raw
Vitamin B3 1.623mg 5.08mg Cream cracker
Vitamin B5 0.793mg 0.462mg Soybean raw
Vitamin B6 0.377mg 0.065mg Soybean raw
Folate 375µg 149µg Soybean raw
Vitamin B12 0µg 0.46µg Cream cracker
Vitamin K 47µg 17.9µg 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 0g 3.969g Soybean raw
Saturated Fat 2.884g 5.362g Soybean raw
Monounsaturated Fat 4.404g 10.625g Cream cracker
Polyunsaturated fat 11.255g 2.45g Soybean raw
Omega-6 - Linoleic acid 1.542g Cream cracker
Omega-3 - ALA 0.045g Cream cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Cream cracker
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
85%
Soybean raw
43%
Cream cracker
Minerals Daily Need Coverage Score
244%
Soybean raw
71%
Cream cracker

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 2.04g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1146mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 2.478g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 51)
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 Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $3.4)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.