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Graham cracker vs. Crateva religiosa — In-Depth Nutrition Comparison

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Significant differences between graham cracker and crateva religiosa

  • Graham cracker has more manganese, iron, phosphorus, copper, calcium, and zinc; however, crateva religiosa is richer in vitamin C and fiber.
  • Crateva religiosa covers your daily vitamin C needs 60% more than graham cracker.
  • Crateva religiosa has 117 times less saturated fat than graham cracker. Graham cracker has 1.633g of saturated fat, while crateva religiosa has 0.014g.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Abiyuch, raw.

Infographic

Graham cracker vs Crateva religiosa 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 2.4% 27% 60% 19% 8.5% 20% 2.6% 24% 0%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +862.5%
Contains more IronIron +134.8%
Contains more CopperCopper +198.2%
Contains more ZincZinc +209.7%
Contains more PhosphorusPhosphorus +293.6%
Contains more ManganeseManganese +459.9%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +78.8%
Contains less SodiumSodium -95.6%

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 180% 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
Contains more ProteinProtein +346%
Contains more FatsFats +10500%
Contains more CarbsCarbs +341.3%
Contains more OtherOther +84.4%
Contains more WaterWater +2256.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
100%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -99.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
53% 44% 2%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 4.5 g
Fructose: 3.8 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +45540%
Contains more GlucoseGlucose +332.7%
Contains more FructoseFructose +283.8%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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.
Graham cracker Crateva religiosa
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Crateva religiosa DV% diff.
Vitamin C 0mg 54.1mg 60%
Manganese 1.019mg 0.182mg 36%
Polyunsaturated fat 5.388g 36%
Vitamin B3 4.439mg 28%
Iron 3.78mg 1.61mg 27%
Vitamin B2 0.317mg 24%
Folate 91µg 23%
Vitamin B1 0.265mg 22%
Carbs 77.66g 17.6g 20%
Phosphorus 185mg 47mg 20%
Starch 46.56g 19%
Sodium 459mg 20mg 19%
Calories 430kcal 69kcal 18%
Fats 10.6g 0.1g 16%
Copper 0.17mg 0.057mg 13%
Vitamin B6 0.156mg 12%
Vitamin K 14.3µg 12%
Selenium 6.3µg 11%
Vitamin E 1.51mg 10%
Protein 6.69g 1.5g 10%
Fiber 3.4g 5.3g 8%
Vitamin B5 0.42mg 8%
Saturated fat 1.633g 0.014g 7%
Calcium 77mg 8mg 7%
Monounsaturated fat 2.509g 6%
Zinc 0.96mg 0.31mg 6%
Magnesium 40mg 24mg 4%
Potassium 170mg 304mg 4%
Fructose 0.99g 3.8g 4%
Choline 5.9mg 1%
Vitamin A 0µg 5µg 1%
Net carbs 74.26g 12.3g N/A
Sugar 24.85g 8.55g N/A
Trans fat 0.055g 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Crateva religiosa
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
32%
Graham cracker
14%
Crateva religiosa
Minerals Daily Need Coverage Score
60%
Graham cracker
18%
Crateva religiosa

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Crateva religiosa
Crateva religiosa is lower in Sugar (difference - 16.3g)
Which food contains less Sodium?
Crateva religiosa
Crateva religiosa contains less Sodium (difference - 439mg)
Which food is lower in Saturated fat?
Crateva religiosa
Crateva religiosa is lower in Saturated fat (difference - 1.619g)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 74)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/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.