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Garlic vs. Graham cracker — In-Depth Nutrition Comparison

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How are garlic and graham cracker different?

  • Garlic is richer in vitamin B6, vitamin C, manganese, selenium, and copper, while graham cracker is higher in iron, vitamin B3, folate, and vitamin B2.
  • Garlic covers your daily need for vitamin B6, 83% more than graham cracker.
  • Garlic is lower in sodium.
  • Graham cracker has a higher glycemic index (74) than garlic (30).

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

Infographic

Garlic 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.
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 CalciumCalcium +135.1%
Contains more PotassiumPotassium +135.9%
Contains more CopperCopper +75.9%
Contains more ZincZinc +20.8%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +64.1%
Contains more SeleniumSelenium +125.4%
Contains more MagnesiumMagnesium +60%
Contains more IronIron +122.4%
Contains more PhosphorusPhosphorus +20.9%

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.
Garlic
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 B5Vitamin B5 +41.9%
Contains more Vitamin B6Vitamin B6 +691.7%
Contains more CholineCholine +293.2%
Contains more Vitamin EVitamin E +1787.5%
Contains more Vitamin B1Vitamin B1 +32.5%
Contains more Vitamin B2Vitamin B2 +188.2%
Contains more Vitamin B3Vitamin B3 +534.1%
Contains more Vitamin KVitamin K +741.2%
Contains more FolateFolate +2933.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +1628%
Contains more FatsFats +2020%
Contains more CarbsCarbs +134.9%
Contains more OtherOther +10.7%
~equal in Protein ~6.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -94.5%
Contains more Mono. FatMonounsaturated fat +22709.1%
Contains more Poly. FatPolyunsaturated fat +2063.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Graham cracker
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Graham cracker DV% diff.
Vitamin B6 1.235mg 0.156mg 83%
Vitamin C 31.2mg 0mg 35%
Polyunsaturated fat 0.249g 5.388g 34%
Manganese 1.672mg 1.019mg 28%
Iron 1.7mg 3.78mg 26%
Vitamin B3 0.7mg 4.439mg 23%
Folate 3µg 91µg 22%
Starch 46.56g 19%
Sodium 17mg 459mg 19%
Fats 0.5g 10.6g 16%
Vitamin B2 0.11mg 0.317mg 16%
Carbs 33.06g 77.66g 15%
Calories 149kcal 430kcal 14%
Selenium 14.2µg 6.3µg 14%
Copper 0.299mg 0.17mg 14%
Vitamin K 1.7µg 14.3µg 11%
Calcium 181mg 77mg 10%
Vitamin E 0.08mg 1.51mg 10%
Saturated fat 0.089g 1.633g 7%
Potassium 401mg 170mg 7%
Monounsaturated fat 0.011g 2.509g 6%
Phosphorus 153mg 185mg 5%
Fiber 2.1g 3.4g 5%
Vitamin B1 0.2mg 0.265mg 5%
Vitamin B5 0.596mg 0.42mg 4%
Magnesium 25mg 40mg 4%
Choline 23.2mg 5.9mg 3%
Zinc 1.16mg 0.96mg 2%
Protein 6.36g 6.69g 1%
Fructose 0.99g 1%
Net carbs 30.96g 74.26g N/A
Sugar 1g 24.85g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 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
Garlic 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
41%
Garlic
32%
Graham cracker
Minerals Daily Need Coverage Score
67%
Garlic
60%
Graham cracker

Comparison summary

Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 23.85g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 442mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 1.544g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 44)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.