Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Fruit salad
  5. Compare
  6. Fruit salad vs. Graham cracker

Fruit salad vs. Graham cracker — In-Depth Nutrition Comparison

Compare

What are the main differences between fruit salad and graham cracker?

  • Fruit salad is richer in vitamin A, yet graham cracker is richer in iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, and copper.
  • Graham cracker's daily need coverage for iron is 44% higher.
  • Fruit salad has 300 times more vitamin A than graham cracker. Fruit salad has 600IU of vitamin A, while graham cracker has 2IU.
  • Fruit salad contains less sodium.
  • Fruit salad has a lower glycemic index than graham cracker.

We used Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 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 -98.9%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +46.6%
Contains more IronIron +1412%
Contains more CopperCopper +240%
Contains more ZincZinc +585.7%
Contains more PhosphorusPhosphorus +1221.4%
Contains more ManganeseManganese +574.8%

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% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2309.1%
Contains more Vitamin B2Vitamin B2 +2164.3%
Contains more Vitamin B3Vitamin B3 +1146.9%
Contains more Vitamin B5Vitamin B5 +692.5%
Contains more Vitamin B6Vitamin B6 +477.8%
Contains more FolateFolate +2933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Graham cracker DV% diff.
Iron 0.25mg 3.78mg 44%
Manganese 0.151mg 1.019mg 38%
Polyunsaturated fat 0.011g 5.388g 36%
Vitamin B3 0.356mg 4.439mg 26%
Phosphorus 14mg 185mg 24%
Vitamin B2 0.014mg 0.317mg 23%
Folate 3µg 91µg 22%
Carbs 13.05g 77.66g 22%
Vitamin B1 0.011mg 0.265mg 21%
Sodium 5mg 459mg 20%
Starch 46.56g 19%
Calories 50kcal 430kcal 19%
Fats 0.03g 10.6g 16%
Copper 0.05mg 0.17mg 13%
Protein 0.51g 6.69g 12%
Vitamin K 14.3µg 12%
Selenium 6.3µg 11%
Vitamin B6 0.027mg 0.156mg 10%
Fiber 1g 3.4g 10%
Vitamin E 1.51mg 10%
Magnesium 8mg 40mg 8%
Calcium 11mg 77mg 7%
Vitamin B5 0.053mg 0.42mg 7%
Zinc 0.14mg 0.96mg 7%
Saturated fat 0.004g 1.633g 7%
Monounsaturated fat 0.005g 2.509g 6%
Vitamin C 3.3mg 0mg 4%
Vitamin A 30µg 0µg 3%
Potassium 116mg 170mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 12.05g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0g 0.055g N/A
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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +2441.3%
Contains more ProteinProtein +1211.8%
Contains more FatsFats +35233.3%
Contains more CarbsCarbs +495.1%
Contains more OtherOther +538.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -99.8%
Contains more Mono. FatMonounsaturated fat +50080%
Contains more Poly. FatPolyunsaturated fat +48881.8%

People also compare

Fruit salad
Fruit salad vs Kiwi
Kiwi
Fruit salad
Fruit salad vs Pineapple
Pineapple
Fruit salad
Fruit salad vs Mango
Mango
Graham cracker
Graham cracker vs Cookie dough
Cookie dough
Graham cracker
Graham cracker vs Shortbread
Shortbread
Graham cracker
Graham cracker vs Puff pastry
Puff pastry

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.