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  6. Espresso vs. Graham cracker

Espresso vs. Graham cracker — In-Depth Nutrition Comparison

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Summary of differences between espresso and graham cracker

  • The amount of iron, manganese, phosphorus, folate, vitamin B1, fiber, copper, vitamin B6, and vitamin K in graham cracker is higher than in espresso.
  • Graham cracker covers your daily need for iron, 46% more than espresso.
  • The amount of sodium in espresso is lower.
  • Espresso has a lower glycemic index. The glycemic index of espresso is 0, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Beverages, coffee, brewed, espresso, restaurant-prepared and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Espresso 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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 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 more MagnesiumMagnesium +100%
Contains less SodiumSodium -96.9%
Contains more CalciumCalcium +3750%
Contains more PotassiumPotassium +47.8%
Contains more IronIron +2807.7%
Contains more CopperCopper +240%
Contains more ZincZinc +1820%
Contains more PhosphorusPhosphorus +2542.9%
Contains more ManganeseManganese +1938%
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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
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 B3Vitamin B3 +17.3%
Contains more Vitamin EVitamin E +15000%
Contains more Vitamin B1Vitamin B1 +26400%
Contains more Vitamin B2Vitamin B2 +79.1%
Contains more Vitamin B5Vitamin B5 +1400%
Contains more Vitamin B6Vitamin B6 +7700%
Contains more Vitamin KVitamin K +14200%
Contains more FolateFolate +9000%
Contains more CholineCholine +126.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Espresso Graham cracker DV% diff.
Caffeine 212mg 0mg 53%
Iron 0.13mg 3.78mg 46%
Manganese 0.05mg 1.019mg 42%
Polyunsaturated fat 0.092g 5.388g 35%
Phosphorus 7mg 185mg 25%
Carbs 1.67g 77.66g 25%
Folate 1µg 91µg 23%
Vitamin B1 0.001mg 0.265mg 22%
Calories 9kcal 430kcal 21%
Starch 46.56g 19%
Sodium 14mg 459mg 19%
Fats 0.18g 10.6g 16%
Fiber 0g 3.4g 14%
Copper 0.05mg 0.17mg 13%
Protein 0.12g 6.69g 13%
Vitamin B6 0.002mg 0.156mg 12%
Vitamin K 0.1µg 14.3µg 12%
Vitamin B2 0.177mg 0.317mg 11%
Selenium 0µg 6.3µg 11%
Vitamin E 0.01mg 1.51mg 10%
Magnesium 80mg 40mg 10%
Vitamin B5 0.028mg 0.42mg 8%
Calcium 2mg 77mg 8%
Zinc 0.05mg 0.96mg 8%
Saturated fat 0.092g 1.633g 7%
Monounsaturated fat 0g 2.509g 6%
Vitamin B3 5.207mg 4.439mg 5%
Potassium 115mg 170mg 2%
Fructose 0.99g 1%
Choline 2.6mg 5.9mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 1.67g 74.26g N/A
Sugar 0g 24.85g N/A
Trans fat 0g 0.055g N/A
Omega-3 - ALA 0g 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 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 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 +2785%
Contains more ProteinProtein +5475%
Contains more FatsFats +5788.9%
Contains more CarbsCarbs +4550.3%
Contains more OtherOther +621.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 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 -94.4%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +5756.5%

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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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.