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Apple vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between apples and graham cracker?

  • Apples have less iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, copper, and selenium than graham cracker.
  • Graham cracker's daily need coverage for iron is 46% higher.
  • Apples contain less sodium.
  • Apples have a lower glycemic index than graham cracker.

We used Apples, raw, with skin and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Apple 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.
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
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 less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +1183.3%
Contains more PotassiumPotassium +58.9%
Contains more IronIron +3050%
Contains more CopperCopper +529.6%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +1581.8%
Contains more ManganeseManganese +2811.4%
Contains more SeleniumSelenium +∞%

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.
Apple
2
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 EVitamin E +738.9%
Contains more Vitamin B1Vitamin B1 +1458.8%
Contains more Vitamin B2Vitamin B2 +1119.2%
Contains more Vitamin B3Vitamin B3 +4778%
Contains more Vitamin B5Vitamin B5 +588.5%
Contains more Vitamin B6Vitamin B6 +280.5%
Contains more Vitamin KVitamin K +550%
Contains more FolateFolate +2933.3%
Contains more CholineCholine +73.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 WaterWater +2423.9%
Contains more ProteinProtein +2473.1%
Contains more FatsFats +6135.3%
Contains more CarbsCarbs +462.3%
Contains more OtherOther +730%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +35742.9%
Contains more Poly. FatPolyunsaturated fat +10464.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
2
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
65% 32%
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 GlucoseGlucose +133.7%
Contains more FructoseFructose +496%
Contains more StarchStarch +93020%
Contains more SucroseSucrose +1002.4%
~equal in Lactose ~0g
~equal in Maltose ~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.
Apple Graham cracker
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Apple Graham cracker DV% diff.
Iron 0.12mg 3.78mg 46%
Manganese 0.035mg 1.019mg 43%
Polyunsaturated fat 0.051g 5.388g 36%
Vitamin B3 0.091mg 4.439mg 27%
Phosphorus 11mg 185mg 25%
Folate 3µg 91µg 22%
Vitamin B2 0.026mg 0.317mg 22%
Carbs 13.81g 77.66g 21%
Vitamin B1 0.017mg 0.265mg 21%
Sodium 1mg 459mg 20%
Starch 0.05g 46.56g 19%
Calories 52kcal 430kcal 19%
Copper 0.027mg 0.17mg 16%
Fats 0.17g 10.6g 16%
Protein 0.26g 6.69g 13%
Selenium 0µg 6.3µg 11%
Vitamin K 2.2µg 14.3µg 10%
Vitamin E 0.18mg 1.51mg 9%
Vitamin B6 0.041mg 0.156mg 9%
Magnesium 5mg 40mg 8%
Zinc 0.04mg 0.96mg 8%
Saturated fat 0.028g 1.633g 7%
Calcium 6mg 77mg 7%
Vitamin B5 0.061mg 0.42mg 7%
Monounsaturated fat 0.007g 2.509g 6%
Fructose 5.9g 0.99g 6%
Vitamin C 4.6mg 0mg 5%
Fiber 2.4g 3.4g 4%
Potassium 107mg 170mg 2%
Net carbs 11.41g 74.26g N/A
Sugar 10.39g 24.85g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.055g N/A
Choline 3.4mg 5.9mg 0%
Tryptophan 0.001mg 0%
Threonine 0.006mg 0%
Isoleucine 0.006mg 0%
Leucine 0.013mg 0%
Lysine 0.012mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.006mg 0%
Valine 0.012mg 0%
Histidine 0.005mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
4%
Apple
32%
Graham cracker
Minerals Daily Need Coverage Score
4%
Apple
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.5)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Apple
Apple is lower in Sugar (difference - 14.46g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 458mg)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 1.605g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.