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Feijoa vs. Graham cracker — In-Depth Nutrition Comparison

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What are the differences between feijoa and graham cracker?

  • Feijoa is higher in vitamin C, yet graham cracker is higher in iron, manganese, vitamin B3, phosphorus, vitamin B2, vitamin B1, folate, and copper.
  • Graham cracker's daily need coverage for iron is 46% more.
  • The amount of sodium in feijoa is lower.
  • The glycemic index of feijoa is lower.

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

Infographic

Feijoa 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.
Feijoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 15% 5.3% 12% 1.6% 8.1% 0.39% 11% 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 -99.3%
Contains more MagnesiumMagnesium +344.4%
Contains more CalciumCalcium +352.9%
Contains more IronIron +2600%
Contains more CopperCopper +372.2%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +873.7%
Contains more ManganeseManganese +1113.1%
~equal in Potassium ~170mg

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.
Feijoa
1
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 110% 0% 3.2% 0% 1.5% 4.2% 5.5% 14% 15% 0% 8.8% 17% 0%
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 EVitamin E +843.8%
Contains more Vitamin B1Vitamin B1 +4316.7%
Contains more Vitamin B2Vitamin B2 +1661.1%
Contains more Vitamin B3Vitamin B3 +1404.7%
Contains more Vitamin B5Vitamin B5 +80.3%
Contains more Vitamin B6Vitamin B6 +132.8%
Contains more Vitamin KVitamin K +308.6%
Contains more FolateFolate +295.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feijoa
1
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 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 +2356.6%
Contains more ProteinProtein +842.3%
Contains more FatsFats +2423.8%
Contains more CarbsCarbs +410.6%
Contains more OtherOther +336.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feijoa
1
35% 19% 46%
Saturated fat: Sat. Fat 0.104 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.136 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 -93.6%
Contains more Mono. FatMonounsaturated fat +4380.4%
Contains more Poly. FatPolyunsaturated fat +3861.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Feijoa
2
36% 28% 36%
Starch: 0 g
Sucrose: 2.93 g
Glucose: 2.32 g
Fructose: 2.95 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 +123.1%
Contains more FructoseFructose +198%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +678.8%
~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.
Feijoa 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 Feijoa Graham cracker DV% diff.
Iron 0.14mg 3.78mg 46%
Manganese 0.084mg 1.019mg 41%
Vitamin C 32.9mg 0mg 37%
Polyunsaturated fat 0.136g 5.388g 35%
Vitamin B3 0.295mg 4.439mg 26%
Phosphorus 19mg 185mg 24%
Vitamin B2 0.018mg 0.317mg 23%
Vitamin B1 0.006mg 0.265mg 22%
Carbs 15.21g 77.66g 21%
Sodium 3mg 459mg 20%
Starch 0g 46.56g 19%
Calories 61kcal 430kcal 18%
Folate 23µg 91µg 17%
Fats 0.42g 10.6g 16%
Copper 0.036mg 0.17mg 15%
Fiber 6.4g 3.4g 12%
Protein 0.71g 6.69g 12%
Selenium 6.3µg 11%
Vitamin K 3.5µg 14.3µg 9%
Vitamin E 0.16mg 1.51mg 9%
Zinc 0.06mg 0.96mg 8%
Saturated fat 0.104g 1.633g 7%
Magnesium 9mg 40mg 7%
Vitamin B6 0.067mg 0.156mg 7%
Monounsaturated fat 0.056g 2.509g 6%
Calcium 17mg 77mg 6%
Vitamin B5 0.233mg 0.42mg 4%
Fructose 2.95g 0.99g 2%
Choline 5.9mg 1%
Net carbs 8.81g 74.26g N/A
Potassium 172mg 170mg 0%
Sugar 8.2g 24.85g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.007mg 0%
Threonine 0.019mg 0%
Isoleucine 0.019mg 0%
Leucine 0.028mg 0%
Lysine 0.038mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.019mg 0%
Valine 0.019mg 0%
Histidine 0.009mg 0%
Omega-3 - ALA 0.029g 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 0.107g 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feijoa 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
14%
Feijoa
32%
Graham cracker
Minerals Daily Need Coverage Score
7%
Feijoa
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 - $1.3)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Feijoa
Feijoa is lower in Sugar (difference - 16.65g)
Which food contains less Sodium?
Feijoa
Feijoa contains less Sodium (difference - 456mg)
Which food is lower in Saturated fat?
Feijoa
Feijoa is lower in Saturated fat (difference - 1.529g)
Which food is lower in glycemic index?
Feijoa
Feijoa is lower in glycemic index (difference - 43)
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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.