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Coconut vs. Graham cracker — In-Depth Nutrition Comparison

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What are the differences between coconut and graham cracker?

  • Coconut is higher in copper, fiber, and manganese, yet graham cracker is higher in vitamin B3, vitamin B2, iron, vitamin B1, and folate.
  • Coconut's daily need coverage for saturated fat is 140% more.
  • Coconut has 3 times more fiber than graham cracker. While coconut has 9g of fiber, graham cracker has only 3.4g.
  • The amount of saturated fat in graham cracker is lower.
  • The glycemic index of coconut is lower.

We used Nuts, coconut meat, raw and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.

Infographic

Coconut vs Graham cracker infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +109.4%
Contains more CopperCopper +155.9%
Contains more ZincZinc +14.6%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +47.2%
Contains more SeleniumSelenium +60.3%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +450%
Contains more IronIron +55.6%
Contains more PhosphorusPhosphorus +63.7%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 CholineCholine +105.1%
Contains more Vitamin EVitamin E +529.2%
Contains more Vitamin B1Vitamin B1 +301.5%
Contains more Vitamin B2Vitamin B2 +1485%
Contains more Vitamin B3Vitamin B3 +722%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin B6Vitamin B6 +188.9%
Contains more Vitamin KVitamin K +7050%
Contains more FolateFolate +250%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +215.9%
Contains more WaterWater +1286.1%
Contains more ProteinProtein +100.9%
Contains more CarbsCarbs +409.9%
Contains more OtherOther +72.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 -94.5%
Contains more Mono. FatMonounsaturated fat +76.1%
Contains more Poly. FatPolyunsaturated fat +1372.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Graham cracker
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut Graham cracker DV% diff.
Saturated fat 29.698g 1.633g 128%
Fats 33.49g 10.6g 35%
Polyunsaturated fat 0.366g 5.388g 33%
Copper 0.435mg 0.17mg 29%
Vitamin B3 0.54mg 4.439mg 24%
Vitamin B2 0.02mg 0.317mg 23%
Fiber 9g 3.4g 22%
Carbs 15.23g 77.66g 21%
Manganese 1.5mg 1.019mg 21%
Sodium 20mg 459mg 19%
Starch 46.56g 19%
Vitamin B1 0.066mg 0.265mg 17%
Iron 2.43mg 3.78mg 17%
Folate 26µg 91µg 16%
Vitamin K 0.2µg 14.3µg 12%
Phosphorus 113mg 185mg 10%
Vitamin B6 0.054mg 0.156mg 8%
Vitamin E 0.24mg 1.51mg 8%
Selenium 10.1µg 6.3µg 7%
Protein 3.33g 6.69g 7%
Calcium 14mg 77mg 6%
Potassium 356mg 170mg 5%
Vitamin C 3.3mg 0mg 4%
Calories 354kcal 430kcal 4%
Monounsaturated fat 1.425g 2.509g 3%
Vitamin B5 0.3mg 0.42mg 2%
Magnesium 32mg 40mg 2%
Zinc 1.1mg 0.96mg 1%
Fructose 0.99g 1%
Choline 12.1mg 5.9mg 1%
Net carbs 6.23g 74.26g N/A
Sugar 6.23g 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 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
Coconut 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
8%
Coconut
32%
Graham cracker
Minerals Daily Need Coverage Score
63%
Coconut
60%
Graham cracker

Comparison summary

Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 28.065g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.6)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 18.62g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 439mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.