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Chinese cuisine vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between chinese cuisine and graham cracker?

  • Chinese cuisine is richer in vitamin K, vitamin A, and vitamin B12, yet graham cracker is richer in manganese, iron, vitamin B2, vitamin B3, vitamin B1, phosphorus, and copper.
  • Graham cracker's daily need coverage for manganese is 38% higher.
  • Chinese cuisine has a lower glycemic index than graham cracker.

We used Restaurant, Chinese, beef and vegetables and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Chinese cuisine 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
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 more PotassiumPotassium +20%
Contains more ZincZinc +56.3%
Contains less SodiumSodium -10.9%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +250%
Contains more IronIron +240.5%
Contains more CopperCopper +246.9%
Contains more PhosphorusPhosphorus +143.4%
Contains more ManganeseManganese +593.2%
~equal in Selenium ~6.3µg

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.
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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
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 DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +258.7%
Contains more CholineCholine +484.7%
Contains more Vitamin EVitamin E +84.1%
Contains more Vitamin B1Vitamin B1 +703%
Contains more Vitamin B2Vitamin B2 +476.4%
Contains more Vitamin B3Vitamin B3 +236.3%
Contains more FolateFolate +102.2%
~equal in Vitamin B5 ~0.42mg
~equal in Vitamin B6 ~0.156mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 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 +2225.1%
Contains more FatsFats +100%
Contains more CarbsCarbs +965.3%
~equal in Protein ~6.69g
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 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 -40.1%
Contains more Mono. FatMonounsaturated fat +106.2%
Contains more Poly. FatPolyunsaturated fat +153%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
43% 28% 16% 13%
Starch: 1.82 g
Sucrose: 1.17 g
Glucose: 0.69 g
Fructose: 0.55 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 StarchStarch +2458.2%
Contains more SucroseSucrose +1850.4%
Contains more GlucoseGlucose +50.7%
Contains more FructoseFructose +80%
~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.
Chinese cuisine Graham cracker
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cuisine Graham cracker DV% diff.
Manganese 0.147mg 1.019mg 38%
Iron 1.11mg 3.78mg 33%
Vitamin K 51.3µg 14.3µg 31%
Carbs 7.29g 77.66g 23%
Polyunsaturated fat 2.13g 5.388g 22%
Vitamin B12 0.48µg 0µg 20%
Vitamin B2 0.055mg 0.317mg 20%
Vitamin B3 1.32mg 4.439mg 19%
Vitamin B1 0.033mg 0.265mg 19%
Starch 1.82g 46.56g 18%
Calories 105kcal 430kcal 16%
Phosphorus 76mg 185mg 16%
Vitamin C 11.6mg 0mg 13%
Copper 0.049mg 0.17mg 13%
Folate 45µg 91µg 12%
Fats 5.3g 10.6g 8%
Fiber 1.5g 3.4g 8%
Vitamin A 63µg 0µg 7%
Calcium 22mg 77mg 6%
Magnesium 15mg 40mg 6%
Zinc 1.5mg 0.96mg 5%
Choline 34.5mg 5.9mg 5%
Vitamin E 0.82mg 1.51mg 5%
Cholesterol 14mg 0mg 5%
Saturated fat 0.978g 1.633g 3%
Monounsaturated fat 1.217g 2.509g 3%
Sodium 409mg 459mg 2%
Selenium 6.7µg 6.3µg 1%
Fructose 0.55g 0.99g 1%
Protein 7.08g 6.69g 1%
Vitamin D 0.1µg 0µg 1%
Potassium 204mg 170mg 1%
Net carbs 5.79g 74.26g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g 24.85g N/A
Vitamin B5 0.443mg 0.42mg 0%
Vitamin B6 0.161mg 0.156mg 0%
Trans fat 0.058g 0.055g N/A
Tryptophan 0.083mg 0%
Threonine 0.313mg 0%
Isoleucine 0.314mg 0%
Leucine 0.525mg 0%
Lysine 0.552mg 0%
Methionine 0.158mg 0%
Phenylalanine 0.317mg 0%
Valine 0.327mg 0%
Histidine 0.207mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g 0.599g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.004g N/A
Omega-6 - Linoleic acid 1.803g 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cuisine 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
33%
Chinese cuisine
32%
Graham cracker
Minerals Daily Need Coverage Score
28%
Chinese cuisine
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 14mg)
Which food is lower in Sugar?
Chinese cuisine
Chinese cuisine is lower in Sugar (difference - 22.44g)
Which food contains less Sodium?
Chinese cuisine
Chinese cuisine contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Chinese cuisine
Chinese cuisine is lower in Saturated fat (difference - 0.655g)
Which food is lower in glycemic index?
Chinese cuisine
Chinese cuisine is lower in glycemic index (difference - 14)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.