Banana vs. Graham cracker — In-Depth Nutrition Comparison
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Summary of differences between Banana and Graham cracker
- Banana has more Vitamin B6, while Graham cracker has more Iron, Manganese, Vitamin B3, Phosphorus, Vitamin B1, Vitamin B2, Folate, and Vitamin K.
- Graham cracker covers your daily need of Iron 44% more than Banana.
- Banana contains 2 times more Vitamin B6 than Graham cracker. While Banana contains 0.367mg of Vitamin B6, Graham cracker contains only 0.156mg.
- The amount of Sodium in Banana is lower.
These are the specific foods used in this comparison Bananas, raw 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.
Contains
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Potassium
+110.6%
Contains
less
Sodium
-99.8%
Contains
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Calcium
+1440%
Contains
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Iron
+1353.8%
Contains
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Magnesium
+48.1%
Contains
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Phosphorus
+740.9%
Contains
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Zinc
+540%
Contains
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Copper
+117.9%
Contains
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Manganese
+277.4%
Contains
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Selenium
+530%
Contains
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Potassium
+110.6%
Contains
less
Sodium
-99.8%
Contains
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Calcium
+1440%
Contains
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Iron
+1353.8%
Contains
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Magnesium
+48.1%
Contains
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Phosphorus
+740.9%
Contains
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Zinc
+540%
Contains
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Copper
+117.9%
Contains
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Manganese
+277.4%
Contains
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Selenium
+530%
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
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Vitamin A
+3100%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+135.3%
Contains
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Vitamin E
+1410%
Contains
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Vitamin B1
+754.8%
Contains
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Vitamin B2
+334.2%
Contains
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Vitamin B3
+567.5%
Contains
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Vitamin B5
+25.7%
Contains
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Folate
+355%
Contains
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Vitamin K
+2760%
Contains
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Vitamin A
+3100%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+135.3%
Contains
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Vitamin E
+1410%
Contains
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Vitamin B1
+754.8%
Contains
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Vitamin B2
+334.2%
Contains
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Vitamin B3
+567.5%
Contains
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Vitamin B5
+25.7%
Contains
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Folate
+355%
Contains
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Vitamin K
+2760%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+2109.7%
Contains
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Protein
+513.8%
Contains
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Fats
+3112.1%
Contains
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Carbs
+240%
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Other
+100%
Protein:
1.09 g
Fats:
0.33 g
Carbs:
22.84 g
Water:
74.91 g
Other:
0.83 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Contains
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Water
+2109.7%
Contains
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Protein
+513.8%
Contains
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Fats
+3112.1%
Contains
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Carbs
+240%
Contains
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Other
+100%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-93.1%
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Monounsaturated Fat
+7740.6%
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Polyunsaturated fat
+7280.8%
Saturated Fat:
0.112 g
Monounsaturated Fat:
0.032 g
Polyunsaturated fat:
0.073 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
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Saturated Fat
-93.1%
Contains
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Monounsaturated Fat
+7740.6%
Contains
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Polyunsaturated fat
+7280.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+378.8%
Contains
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Fructose
+389.9%
Contains
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Maltose
+∞%
Contains
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Starch
+765.4%
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Sucrose
+854.8%
Starch:
5.38 g
Sucrose:
2.39 g
Glucose:
4.98 g
Fructose:
4.85 g
Lactose:
0 g
Maltose:
0.01 g
Galactose:
0 g
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
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Glucose
+378.8%
Contains
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Fructose
+389.9%
Contains
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Maltose
+∞%
Contains
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Starch
+765.4%
Contains
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Sucrose
+854.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 20.24g | 74.26g |
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| Protein | 1.09g | 6.69g |
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| Fats | 0.33g | 10.6g |
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| Carbs | 22.84g | 77.66g |
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| Calories | 89kcal | 430kcal |
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| Starch | 5.38g | 46.56g |
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| Fructose | 4.85g | 0.99g |
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| Sugar | 12.23g | 24.85g |
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| Fiber | 2.6g | 3.4g |
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| Calcium | 5mg | 77mg |
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| Iron | 0.26mg | 3.78mg |
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| Magnesium | 27mg | 40mg |
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| Phosphorus | 22mg | 185mg |
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| Potassium | 358mg | 170mg |
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| Sodium | 1mg | 459mg |
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| Zinc | 0.15mg | 0.96mg |
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| Copper | 0.078mg | 0.17mg |
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| Manganese | 0.27mg | 1.019mg |
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| Selenium | 1µg | 6.3µg |
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| Vitamin A | 64IU | 2IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.1mg | 1.51mg |
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| Vitamin C | 8.7mg | 0mg |
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| Vitamin B1 | 0.031mg | 0.265mg |
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| Vitamin B2 | 0.073mg | 0.317mg |
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| Vitamin B3 | 0.665mg | 4.439mg |
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| Vitamin B5 | 0.334mg | 0.42mg |
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| Vitamin B6 | 0.367mg | 0.156mg |
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| Folate | 20µg | 91µg |
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| Vitamin K | 0.5µg | 14.3µg |
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| Tryptophan | 0.009mg |
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| Threonine | 0.028mg |
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| Isoleucine | 0.028mg |
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| Leucine | 0.068mg |
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| Lysine | 0.05mg |
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| Methionine | 0.008mg |
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| Phenylalanine | 0.049mg |
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| Valine | 0.047mg |
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| Histidine | 0.077mg |
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| Trans Fat | 0g | 0.055g |
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| Saturated Fat | 0.112g | 1.633g |
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| Monounsaturated Fat | 0.032g | 2.509g |
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| Polyunsaturated fat | 0.073g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
16%
35%
Minerals Daily Need Coverage Score
14%
60%
Comparison summary
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker is cheaper (difference - $0.2)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Banana is lower in Sugar (difference - 12.62g)
Which food contains less Sodium?
Banana contains less Sodium (difference - 458mg)
Which food is lower in Saturated Fat?
Banana is lower in Saturated Fat (difference - 1.521g)
Which food is lower in glycemic index?
Banana is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)