Soy milk vs. Graham cracker — In-Depth Nutrition Comparison

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Summary of differences between soy milk and graham cracker

The amount of iron, manganese, vitamin B3, vitamin B2, phosphorus, folate, vitamin B1, fiber, and vitamin K in graham cracker is higher than in soy milk.
Graham cracker covers your daily need for iron, 39% more than soy milk.
The amount of sodium in soy milk is lower.
Soy milk has a lower glycemic index. The glycemic index of soy milk is 37, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Soymilk, original, and vanilla, unfortified and Cookies, graham crackers, plain or honey (includes cinnamon).

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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.

Soy milk

Graham cracker

Contains less SodiumSodium

-88.9%

Contains more MagnesiumMagnesium	+60%
Contains more CalciumCalcium	+208%
Contains more PotassiumPotassium	+44.1%
Contains more IronIron	+490.6%
Contains more CopperCopper	+32.8%
Contains more ZincZinc	+700%
Contains more PhosphorusPhosphorus	+255.8%
Contains more ManganeseManganese	+357%
Contains more SeleniumSelenium	+31.3%

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.

Soy milk

Graham cracker

Contains more CholineCholine

+300%

Contains more Vitamin EVitamin E	+1272.7%
Contains more Vitamin B1Vitamin B1	+341.7%
Contains more Vitamin B2Vitamin B2	+359.4%
Contains more Vitamin B3Vitamin B3	+765.3%
Contains more Vitamin B5Vitamin B5	+12.6%
Contains more Vitamin B6Vitamin B6	+102.6%
Contains more Vitamin KVitamin K	+376.7%
Contains more FolateFolate	+405.6%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.64mg	3.78mg	39%
Manganese	0.223mg	1.019mg	35%
Polyunsaturated fat	0.961g	5.388g	30%
Vitamin B3	0.513mg	4.439mg	25%
Carbs	6.28g	77.66g	24%
Calories	54kcal	430kcal	19%
Vitamin B2	0.069mg	0.317mg	19%
Starch		46.56g	19%
Phosphorus	52mg	185mg	19%
Sodium	51mg	459mg	18%
Folate	18µg	91µg	18%
Vitamin B1	0.06mg	0.265mg	17%
Fats	1.75g	10.6g	14%
Fiber	0.6g	3.4g	11%
Vitamin E	0.11mg	1.51mg	9%
Vitamin K	3µg	14.3µg	9%
Zinc	0.12mg	0.96mg	8%
Protein	3.27g	6.69g	7%
Saturated fat	0.205g	1.633g	6%
Vitamin B6	0.077mg	0.156mg	6%
Copper	0.128mg	0.17mg	5%
Calcium	25mg	77mg	5%
Monounsaturated fat	0.401g	2.509g	5%
Magnesium	25mg	40mg	4%
Choline	23.6mg	5.9mg	3%
Selenium	4.8µg	6.3µg	3%
Potassium	118mg	170mg	2%
Fructose		0.99g	1%
Vitamin B5	0.373mg	0.42mg	1%
Net carbs	5.68g	74.26g	N/A
Sugar	3.99g	24.85g	N/A
Trans fat	0g	0.055g	N/A
Tryptophan	0.038mg		0%
Threonine	0.108mg		0%
Isoleucine	0.114mg		0%
Leucine	0.186mg		0%
Lysine	0.131mg		0%
Methionine	0.027mg		0%
Phenylalanine	0.113mg		0%
Valine	0.117mg		0%
Histidine	0.061mg		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