Broccoli vs. Graham cracker — In-Depth Nutrition Comparison
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Summary of differences between broccoli and graham cracker
- Broccoli has more vitamin C and vitamin K, while graham cracker has more iron, manganese, vitamin B3, phosphorus, vitamin B1, vitamin B2, and copper.
- Broccoli covers your daily need for vitamin C, 99% more than graham cracker.
- Broccoli contains 7 times more vitamin K than graham cracker. While broccoli contains 101.6µg of vitamin K, graham cracker contains only 14.3µg.
- The amount of sodium in broccoli is lower.
- Broccoli has a lower glycemic index. The glycemic index of broccoli is 32, while the glycemic index of graham cracker is 74.
These are the specific foods used in this comparison Broccoli, 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 more PotassiumPotassium | +85.9% |
| Contains less SodiumSodium | -92.8% |
| Contains more MagnesiumMagnesium | +90.5% |
| Contains more CalciumCalcium | +63.8% |
| Contains more IronIron | +417.8% |
| Contains more CopperCopper | +246.9% |
| Contains more ZincZinc | +134.1% |
| Contains more PhosphorusPhosphorus | +180.3% |
| Contains more ManganeseManganese | +385.2% |
| Contains more SeleniumSelenium | +152% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +36.4% |
| Contains more Vitamin B6Vitamin B6 | +12.2% |
| Contains more Vitamin KVitamin K | +610.5% |
| Contains more CholineCholine | +216.9% |
| Contains more Vitamin EVitamin E | +93.6% |
| Contains more Vitamin B1Vitamin B1 | +273.2% |
| Contains more Vitamin B2Vitamin B2 | +170.9% |
| Contains more Vitamin B3Vitamin B3 | +594.7% |
| Contains more FolateFolate | +44.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2534.2% |
| Contains more ProteinProtein | +137.2% |
| Contains more FatsFats | +2764.9% |
| Contains more CarbsCarbs | +1069.6% |
| Contains more OtherOther | +90.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
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 | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +22709.1% |
| Contains more Poly. FatPolyunsaturated fat | +14078.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.1 g
Glucose:
0.49 g
Fructose:
0.68 g
Lactose:
0.21 g
Maltose:
0.21 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 more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +22720% |
| Contains more GlucoseGlucose | +112.2% |
| Contains more FructoseFructose | +45.6% |
~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.
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| Rich in minerals |
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| Lower in price |
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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 | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 89.2mg | 0mg | 99% |
| Vitamin K | 101.6µg | 14.3µg | 73% |
| Iron | 0.73mg | 3.78mg | 38% |
| Polyunsaturated fat | 0.038g | 5.388g | 36% |
| Manganese | 0.21mg | 1.019mg | 35% |
| Vitamin B3 | 0.639mg | 4.439mg | 24% |
| Carbs | 6.64g | 77.66g | 24% |
| Calories | 34kcal | 430kcal | 20% |
| Sodium | 33mg | 459mg | 19% |
| Starch | 0g | 46.56g | 19% |
| Phosphorus | 66mg | 185mg | 17% |
| Fats | 0.37g | 10.6g | 16% |
| Vitamin B1 | 0.071mg | 0.265mg | 16% |
| Vitamin B2 | 0.117mg | 0.317mg | 15% |
| Copper | 0.049mg | 0.17mg | 13% |
| Protein | 2.82g | 6.69g | 8% |
| Folate | 63µg | 91µg | 7% |
| Saturated fat | 0.039g | 1.633g | 7% |
| Selenium | 2.5µg | 6.3µg | 7% |
| Monounsaturated fat | 0.011g | 2.509g | 6% |
| Zinc | 0.41mg | 0.96mg | 5% |
| Vitamin E | 0.78mg | 1.51mg | 5% |
| Magnesium | 21mg | 40mg | 5% |
| Potassium | 316mg | 170mg | 4% |
| Vitamin B5 | 0.573mg | 0.42mg | 3% |
| Calcium | 47mg | 77mg | 3% |
| Vitamin A | 31µg | 0µg | 3% |
| Fiber | 2.6g | 3.4g | 3% |
| Choline | 18.7mg | 5.9mg | 2% |
| Vitamin B6 | 0.175mg | 0.156mg | 1% |
| Net carbs | 4.04g | 74.26g | N/A |
| Sugar | 1.7g | 24.85g | N/A |
| Trans fat | 0g | 0.055g | N/A |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.088mg | 0% | |
| Isoleucine | 0.079mg | 0% | |
| Leucine | 0.129mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.117mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.059mg | 0% | |
| Fructose | 0.68g | 0.99g | 0% |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.024g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
59%
32%
Minerals Daily Need Coverage Score
19%
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 - $0.4)
Which food is lower in Sugar?
Broccoli is lower in Sugar (difference - 23.15g)
Which food contains less Sodium?
Broccoli contains less Sodium (difference - 426mg)
Which food is lower in Saturated fat?
Broccoli is lower in Saturated fat (difference - 1.594g)
Which food is lower in glycemic index?
Broccoli is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.