Dried fruit vs. Graham cracker — In-Depth Nutrition Comparison
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A recap on differences between dried fruit and graham cracker
- Dried fruit has more vitamin A, potassium, copper, and vitamin E; however, graham cracker is higher in manganese, vitamin B1, folate, vitamin B2, and phosphorus.
- Dried fruit covers your daily vitamin A needs 72% more than graham cracker.
- Graham cracker contains 7 times less potassium than dried fruit. Dried fruit contains 1162mg of potassium, while graham cracker contains 170mg.
- Dried fruit has less sodium.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Apricots, dried, sulfured, uncooked 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 | +583.5% |
| Contains more CopperCopper | +101.8% |
| Contains less SodiumSodium | -97.8% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +40% |
| Contains more IronIron | +42.1% |
| Contains more ZincZinc | +146.2% |
| Contains more PhosphorusPhosphorus | +160.6% |
| Contains more ManganeseManganese | +333.6% |
| Contains more SeleniumSelenium | +186.4% |
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 EVitamin E | +186.8% |
| Contains more Vitamin B5Vitamin B5 | +22.9% |
| Contains more CholineCholine | +135.6% |
| Contains more Vitamin B1Vitamin B1 | +1666.7% |
| Contains more Vitamin B2Vitamin B2 | +328.4% |
| Contains more Vitamin B3Vitamin B3 | +71.5% |
| Contains more Vitamin KVitamin K | +361.3% |
| Contains more FolateFolate | +810% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.074g | 5.388g | 35% |
| Manganese | 0.235mg | 1.019mg | 34% |
| Potassium | 1162mg | 170mg | 29% |
| Vitamin B1 | 0.015mg | 0.265mg | 21% |
| Vitamin A | 180µg | 0µg | 20% |
| Sodium | 10mg | 459mg | 20% |
| Folate | 10µg | 91µg | 20% |
| Starch | 0.35g | 46.56g | 19% |
| Vitamin B2 | 0.074mg | 0.317mg | 19% |
| Vitamin E | 4.33mg | 1.51mg | 19% |
| Copper | 0.343mg | 0.17mg | 19% |
| Fats | 0.51g | 10.6g | 16% |
| Phosphorus | 71mg | 185mg | 16% |
| Fiber | 7.3g | 3.4g | 16% |
| Iron | 2.66mg | 3.78mg | 14% |
| Fructose | 12.47g | 0.99g | 14% |
| Vitamin B3 | 2.589mg | 4.439mg | 12% |
| Vitamin K | 3.1µg | 14.3µg | 9% |
| Calories | 241kcal | 430kcal | 9% |
| Protein | 3.39g | 6.69g | 7% |
| Saturated fat | 0.017g | 1.633g | 7% |
| Selenium | 2.2µg | 6.3µg | 7% |
| Monounsaturated fat | 0.074g | 2.509g | 6% |
| Zinc | 0.39mg | 0.96mg | 5% |
| Carbs | 62.64g | 77.66g | 5% |
| Calcium | 55mg | 77mg | 2% |
| Vitamin B5 | 0.516mg | 0.42mg | 2% |
| Magnesium | 32mg | 40mg | 2% |
| Vitamin C | 1mg | 0mg | 1% |
| Vitamin B6 | 0.143mg | 0.156mg | 1% |
| Choline | 13.9mg | 5.9mg | 1% |
| Net carbs | 55.34g | 74.26g | N/A |
| Sugar | 53.44g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.016mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.083mg | 0% | |
| Methionine | 0.015mg | 0% | |
| Phenylalanine | 0.062mg | 0% | |
| Valine | 0.078mg | 0% | |
| Histidine | 0.047mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +811.2% |
| Contains more OtherOther | +54.8% |
| Contains more ProteinProtein | +97.3% |
| Contains more FatsFats | +1978.4% |
| Contains more CarbsCarbs | +24% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 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 | -99% |
| Contains more Mono. FatMonounsaturated fat | +3290.5% |
| Contains more Poly. FatPolyunsaturated fat | +7181.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.35 g
Sucrose:
7.89 g
Glucose:
33.08 g
Fructose:
12.47 g
Lactose:
0 g
Maltose:
0 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 GlucoseGlucose | +3080.8% |
| Contains more FructoseFructose | +1159.6% |
| Contains more StarchStarch | +13202.9% |
| Contains more SucroseSucrose | +189.2% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
