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  6. Soybean raw vs. Graham cracker

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

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Differences between soybean raw and graham cracker

  • 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.
  • Graham cracker contains 11 times less potassium than soybean raw. Soybean raw contains 1797mg of potassium, while graham cracker contains 170mg.
  • 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 Soybeans, mature seeds, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Soybean raw vs Graham 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.
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%
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%
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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%
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%
Contains more Vitamin EVitamin E +77.6%
Contains more Vitamin B3Vitamin B3 +173.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Mono. FatMonounsaturated fat +75.5%
Contains more Poly. FatPolyunsaturated fat +108.9%
Contains less Sat. FatSaturated fat -43.4%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.