Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Coconut oil
  5. Compare
  6. Coconut oil vs. Graham cracker

Coconut oil vs. Graham cracker — In-Depth Nutrition Comparison

Compare

Significant differences between coconut oil and graham cracker

  • The amount of iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, and copper in graham cracker is higher than in coconut oil.
  • Coconut oil covers your daily saturated fat needs 404% more than graham cracker.
  • Graham cracker contains less saturated fat.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of coconut oil is 0.

Specific food types used in this comparison are Oil, coconut and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 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 -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +7600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +7460%
Contains more CopperCopper +∞%
Contains more ZincZinc +4700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
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.
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 EVitamin E +1272.7%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +2283.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +1866.7%
~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 Coconut oil Graham cracker DV% diff.
Saturated fat 82.475g 1.633g 367%
Fats 99.06g 10.6g 136%
Iron 0.05mg 3.78mg 47%
Manganese 0mg 1.019mg 44%
Vitamin B3 0mg 4.439mg 28%
Carbs 0g 77.66g 26%
Phosphorus 0mg 185mg 26%
Polyunsaturated fat 1.702g 5.388g 25%
Vitamin B2 0mg 0.317mg 24%
Calories 892kcal 430kcal 23%
Folate 0µg 91µg 23%
Vitamin B1 0mg 0.265mg 22%
Sodium 0mg 459mg 20%
Copper 0mg 0.17mg 19%
Starch 46.56g 19%
Fiber 0g 3.4g 14%
Protein 0g 6.69g 13%
Vitamin B6 0mg 0.156mg 12%
Vitamin K 0.6µg 14.3µg 11%
Selenium 0µg 6.3µg 11%
Magnesium 0mg 40mg 10%
Monounsaturated fat 6.332g 2.509g 10%
Vitamin E 0.11mg 1.51mg 9%
Zinc 0.02mg 0.96mg 9%
Vitamin B5 0mg 0.42mg 8%
Calcium 1mg 77mg 8%
Potassium 0mg 170mg 5%
Choline 0.3mg 5.9mg 1%
Fructose 0.99g 1%
Net carbs 0g 74.26g N/A
Sugar 0g 24.85g N/A
Trans fat 0.028g 0.055g N/A
Omega-3 - ALA 0.019g 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 1.676g 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 FatsFats +834.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11200%
Contains more OtherOther +82.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 more Mono. FatMonounsaturated fat +152.4%
Contains less Sat. FatSaturated fat -98%
Contains more Poly. FatPolyunsaturated fat +216.6%

People also compare

Coconut oil
Coconut oil vs Palm oil
Palm oil
Coconut oil
Coconut oil vs Rice bran oil
Rice bran oil
Coconut oil
Coconut oil vs Olive oil
Olive oil
Graham cracker
Graham cracker vs Cookie dough
Cookie dough
Graham cracker
Graham cracker vs Shortbread
Shortbread
Graham cracker
Graham cracker vs Puff pastry
Puff pastry

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.