Soy milk vs. Crackers — In-Depth Nutrition Comparison
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How are soy milk and crackers different?
- Crackers have more vitamin K, iron, vitamin B2, vitamin B1, phosphorus, vitamin B3, vitamin E, and folate than soy milk.
- Daily need coverage for vitamin K for crackers is 55% higher.
- Soy milk has less sodium.
- Soy milk has a lower glycemic index (37) than crackers (63).
Soymilk, original, and vanilla, unfortified and Crackers, standard snack-type, regular are the varieties used in this article.
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 | +38.9% |
| Contains more CopperCopper | +23.1% |
| Contains less SodiumSodium | -93% |
| Contains more CalciumCalcium | +380% |
| Contains more IronIron | +529.7% |
| Contains more ZincZinc | +308.3% |
| Contains more PhosphorusPhosphorus | +376.9% |
| Contains more ManganeseManganese | +120.2% |
| Contains more SeleniumSelenium | +39.6% |
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 B6Vitamin B6 | +22.2% |
| Contains more CholineCholine | +145.8% |
| Contains more Vitamin EVitamin E | +2654.5% |
| Contains more Vitamin B1Vitamin B1 | +593.3% |
| Contains more Vitamin B2Vitamin B2 | +560.9% |
| Contains more Vitamin B3Vitamin B3 | +748.3% |
| Contains more Vitamin B5Vitamin B5 | +11.8% |
| Contains more Vitamin KVitamin K | +2210% |
| Contains more FolateFolate | +411.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.961g | 13.137g | 81% |
| Vitamin K | 3µg | 69.3µg | 55% |
| Iron | 0.64mg | 4.03mg | 42% |
| Fats | 1.75g | 26.43g | 38% |
| Vitamin B2 | 0.069mg | 0.456mg | 30% |
| Vitamin B1 | 0.06mg | 0.416mg | 30% |
| Sodium | 51mg | 726mg | 29% |
| Phosphorus | 52mg | 248mg | 28% |
| Vitamin B3 | 0.513mg | 4.352mg | 24% |
| Saturated fat | 0.205g | 5.562g | 24% |
| Calories | 54kcal | 510kcal | 23% |
| Starch | 49.69g | 20% | |
| Folate | 18µg | 92µg | 19% |
| Vitamin E | 0.11mg | 3.03mg | 19% |
| Carbs | 6.28g | 61.3g | 18% |
| Monounsaturated fat | 0.401g | 6.553g | 15% |
| Manganese | 0.223mg | 0.491mg | 12% |
| Calcium | 25mg | 120mg | 10% |
| Fiber | 0.6g | 2.3g | 7% |
| Protein | 3.27g | 6.64g | 7% |
| Copper | 0.128mg | 0.104mg | 3% |
| Selenium | 4.8µg | 6.7µg | 3% |
| Choline | 23.6mg | 9.6mg | 3% |
| Zinc | 0.12mg | 0.49mg | 3% |
| Magnesium | 25mg | 18mg | 2% |
| Vitamin B5 | 0.373mg | 0.417mg | 1% |
| Vitamin B6 | 0.077mg | 0.063mg | 1% |
| Net carbs | 5.68g | 59g | N/A |
| Potassium | 118mg | 118mg | 0% |
| Sugar | 3.99g | 8.18g | N/A |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.038mg | 0.084mg | 0% |
| Threonine | 0.108mg | 0.193mg | 0% |
| Isoleucine | 0.114mg | 0.246mg | 0% |
| Leucine | 0.186mg | 0.471mg | 0% |
| Lysine | 0.131mg | 0.103mg | 0% |
| Methionine | 0.027mg | 0.112mg | 0% |
| Phenylalanine | 0.113mg | 0.331mg | 0% |
| Valine | 0.117mg | 0.294mg | 0% |
| Histidine | 0.061mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2704.1% |
| Contains more ProteinProtein | +103.1% |
| Contains more FatsFats | +1410.3% |
| Contains more CarbsCarbs | +876.1% |
| Contains more OtherOther | +283.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.3% |
| Contains more Mono. FatMonounsaturated fat | +1534.2% |
| Contains more Poly. FatPolyunsaturated fat | +1267% |
