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Goat vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between goat and graham cracker

  • Goat has more vitamin B12, zinc, vitamin B2, choline, and copper; however, graham cracker has more manganese, folate, and vitamin B1.
  • Goat's daily need coverage for vitamin B12 is 50% more.
  • Graham cracker has a higher glycemic index than goat.

The food varieties used in the comparison are Game meat, goat, cooked, roasted and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Goat 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.
Goat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
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 +138.2%
Contains more CopperCopper +78.2%
Contains more ZincZinc +449%
Contains less SodiumSodium -81.3%
Contains more SeleniumSelenium +87.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +352.9%
Contains more ManganeseManganese +2326.2%
~equal in Iron ~3.78mg
~equal in Phosphorus ~185mg

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.
Goat
3
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
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 B2Vitamin B2 +92.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1703.4%
Contains more Vitamin EVitamin E +344.1%
Contains more Vitamin B1Vitamin B1 +194.4%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +1091.7%
Contains more FolateFolate +1720%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 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 ProteinProtein +305.1%
Contains more WaterWater +1912.1%
Contains more FatsFats +249.8%
Contains more CarbsCarbs +∞%
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 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 -43%
Contains more Mono. FatMonounsaturated fat +84.5%
Contains more Poly. FatPolyunsaturated fat +2242.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat Graham cracker
Lower in Cholesterol 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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Goat Graham cracker DV% diff.
Vitamin B12 1.19µg 0µg 50%
Manganese 0.042mg 1.019mg 42%
Protein 27.1g 6.69g 41%
Zinc 5.27mg 0.96mg 39%
Polyunsaturated fat 0.23g 5.388g 34%
Carbs 0g 77.66g 26%
Cholesterol 75mg 0mg 25%
Vitamin B2 0.61mg 0.317mg 23%
Folate 5µg 91µg 22%
Starch 46.56g 19%
Choline 106.4mg 5.9mg 18%
Sodium 86mg 459mg 16%
Vitamin B1 0.09mg 0.265mg 15%
Copper 0.303mg 0.17mg 15%
Fiber 0g 3.4g 14%
Calories 143kcal 430kcal 14%
Vitamin B6 0mg 0.156mg 12%
Fats 3.03g 10.6g 12%
Vitamin K 1.2µg 14.3µg 11%
Magnesium 0mg 40mg 10%
Selenium 11.8µg 6.3µg 10%
Vitamin B5 0.42mg 8%
Vitamin E 0.34mg 1.51mg 8%
Potassium 405mg 170mg 7%
Calcium 17mg 77mg 6%
Vitamin B3 3.95mg 4.439mg 3%
Saturated fat 0.93g 1.633g 3%
Monounsaturated fat 1.36g 2.509g 3%
Phosphorus 201mg 185mg 2%
Fructose 0.99g 1%
Iron 3.73mg 3.78mg 1%
Net carbs 0g 74.26g N/A
Sugar 0g 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.403mg 0%
Threonine 1.29mg 0%
Isoleucine 1.371mg 0%
Leucine 2.258mg 0%
Lysine 2.016mg 0%
Methionine 0.726mg 0%
Phenylalanine 0.941mg 0%
Valine 1.452mg 0%
Histidine 0.565mg 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
Goat 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
35%
Goat
32%
Graham cracker
Minerals Daily Need Coverage Score
59%
Goat
60%
Graham cracker

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 75mg)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Goat
Goat contains less Sodium (difference - 373mg)
Which food is lower in Saturated fat?
Goat
Goat is lower in Saturated fat (difference - 0.703g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 74)
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.

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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.