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  6. Eggplant vs. Graham cracker

Eggplant vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between eggplant and graham cracker

  • Eggplant has less iron, manganese, vitamin B3, phosphorus, vitamin B2, vitamin B1, folate, selenium, and copper.
  • Graham cracker's daily need coverage for iron is 44% more.
  • Eggplant is lower in sodium.
  • Graham cracker has a higher glycemic index than eggplant.

The food varieties used in the comparison are Eggplant, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Eggplant 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 10% 2.7% 20% 8.6% 27% 4.4% 10% 0.26% 30% 1.6%
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 +34.7%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +185.7%
Contains more CalciumCalcium +755.6%
Contains more IronIron +1543.5%
Contains more CopperCopper +109.9%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +670.8%
Contains more ManganeseManganese +339.2%
Contains more SeleniumSelenium +2000%

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 7.3% 0.33% 6% 0% 9.8% 8.5% 12% 17% 19% 0% 8.8% 17% 3.8%
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 CholineCholine +16.9%
Contains more Vitamin EVitamin E +403.3%
Contains more Vitamin B1Vitamin B1 +579.5%
Contains more Vitamin B2Vitamin B2 +756.8%
Contains more Vitamin B3Vitamin B3 +584%
Contains more Vitamin B5Vitamin B5 +49.5%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin KVitamin K +308.6%
Contains more FolateFolate +313.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 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 +2622.7%
Contains more ProteinProtein +582.7%
Contains more FatsFats +5788.9%
Contains more CarbsCarbs +1220.7%
Contains more OtherOther +151.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 13% 60%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.076 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 -97.9%
Contains more Mono. FatMonounsaturated fat +15581.3%
Contains more Poly. FatPolyunsaturated fat +6989.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
8% 47% 46%
Starch: 0 g
Sucrose: 0.26 g
Glucose: 1.58 g
Fructose: 1.54 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 GlucoseGlucose +51.9%
Contains more FructoseFructose +55.6%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +8676.9%
~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.
Eggplant Graham cracker
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Eggplant Graham cracker DV% diff.
Iron 0.23mg 3.78mg 44%
Polyunsaturated fat 0.076g 5.388g 35%
Manganese 0.232mg 1.019mg 34%
Vitamin B3 0.649mg 4.439mg 24%
Carbs 5.88g 77.66g 24%
Phosphorus 24mg 185mg 23%
Vitamin B2 0.037mg 0.317mg 22%
Sodium 2mg 459mg 20%
Calories 25kcal 430kcal 20%
Vitamin B1 0.039mg 0.265mg 19%
Starch 46.56g 19%
Folate 22µg 91µg 17%
Fats 0.18g 10.6g 16%
Selenium 0.3µg 6.3µg 11%
Protein 0.98g 6.69g 11%
Copper 0.081mg 0.17mg 10%
Vitamin K 3.5µg 14.3µg 9%
Vitamin E 0.3mg 1.51mg 8%
Saturated fat 0.034g 1.633g 7%
Zinc 0.16mg 0.96mg 7%
Calcium 9mg 77mg 7%
Vitamin B6 0.084mg 0.156mg 6%
Monounsaturated fat 0.016g 2.509g 6%
Magnesium 14mg 40mg 6%
Vitamin B5 0.281mg 0.42mg 3%
Vitamin C 2.2mg 0mg 2%
Fiber 3g 3.4g 2%
Potassium 229mg 170mg 2%
Fructose 1.54g 0.99g 1%
Net carbs 2.88g 74.26g N/A
Sugar 3.53g 24.85g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.055g N/A
Choline 6.9mg 5.9mg 0%
Tryptophan 0.009mg 0%
Threonine 0.037mg 0%
Isoleucine 0.045mg 0%
Leucine 0.064mg 0%
Lysine 0.047mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.043mg 0%
Valine 0.053mg 0%
Histidine 0.023mg 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
Eggplant 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%
Eggplant
32%
Graham cracker
Minerals Daily Need Coverage Score
12%
Eggplant
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.2)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Eggplant
Eggplant is lower in Sugar (difference - 21.32g)
Which food contains less Sodium?
Eggplant
Eggplant contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Eggplant
Eggplant is lower in Saturated fat (difference - 1.599g)
Which food is lower in glycemic index?
Eggplant
Eggplant is lower in glycemic index (difference - 44)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.