Graham cracker vs. Avocado — In-Depth Nutrition Comparison
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Significant differences between graham cracker and avocadoes
- Graham cracker has more iron, manganese, phosphorus, vitamin B3, vitamin B1, and vitamin B2; however, avocadoes are richer in vitamin B5, fiber, and vitamin C.
- Graham cracker covers your daily iron needs 40% more than avocadoes.
- Avocadoes have 66 times less sodium than graham cracker. Graham cracker has 459mg of sodium, while avocadoes have 7mg.
- Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of avocadoes is 40.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Avocados, raw, all commercial varieties.
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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.
| Contains more MagnesiumMagnesium | +37.9% |
| Contains more CalciumCalcium | +541.7% |
| Contains more IronIron | +587.3% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +255.8% |
| Contains more ManganeseManganese | +617.6% |
| Contains more SeleniumSelenium | +1475% |
| Contains more PotassiumPotassium | +185.3% |
| Contains more CopperCopper | +11.8% |
| Contains less SodiumSodium | -98.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +295.5% |
| Contains more Vitamin B2Vitamin B2 | +143.8% |
| Contains more Vitamin B3Vitamin B3 | +155.4% |
| Contains more FolateFolate | +12.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +37.1% |
| Contains more Vitamin B5Vitamin B5 | +230.7% |
| Contains more Vitamin B6Vitamin B6 | +64.7% |
| Contains more Vitamin KVitamin K | +46.9% |
| Contains more CholineCholine | +140.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 0.55mg | 40% |
| Manganese | 1.019mg | 0.142mg | 38% |
| Polyunsaturated fat | 5.388g | 1.816g | 24% |
| Carbs | 77.66g | 8.53g | 23% |
| Sodium | 459mg | 7mg | 20% |
| Starch | 46.56g | 0.11g | 19% |
| Vitamin B5 | 0.42mg | 1.389mg | 19% |
| Phosphorus | 185mg | 52mg | 19% |
| Monounsaturated fat | 2.509g | 9.799g | 18% |
| Vitamin B3 | 4.439mg | 1.738mg | 17% |
| Vitamin B1 | 0.265mg | 0.067mg | 17% |
| Vitamin B2 | 0.317mg | 0.13mg | 14% |
| Calories | 430kcal | 160kcal | 14% |
| Fiber | 3.4g | 6.7g | 13% |
| Vitamin C | 0mg | 10mg | 11% |
| Selenium | 6.3µg | 0.4µg | 11% |
| Potassium | 170mg | 485mg | 9% |
| Protein | 6.69g | 2g | 9% |
| Vitamin B6 | 0.156mg | 0.257mg | 8% |
| Calcium | 77mg | 12mg | 7% |
| Fats | 10.6g | 14.66g | 6% |
| Vitamin K | 14.3µg | 21µg | 6% |
| Vitamin E | 1.51mg | 2.07mg | 4% |
| Zinc | 0.96mg | 0.64mg | 3% |
| Magnesium | 40mg | 29mg | 3% |
| Folate | 91µg | 81µg | 3% |
| Choline | 5.9mg | 14.2mg | 2% |
| Copper | 0.17mg | 0.19mg | 2% |
| Saturated fat | 1.633g | 2.126g | 2% |
| Fructose | 0.99g | 0.12g | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Net carbs | 74.26g | 1.83g | N/A |
| Sugar | 24.85g | 0.66g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Omega-3 - ALA | 0.599g | 0.111g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.015g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
| Contains more ProteinProtein | +234.5% |
| Contains more CarbsCarbs | +810.4% |
| Contains more FatsFats | +38.3% |
| Contains more WaterWater | +2060.2% |
~equal in
Other
~1.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
| Contains less Sat. FatSaturated fat | -23.2% |
| Contains more Poly. FatPolyunsaturated fat | +196.7% |
| Contains more Mono. FatMonounsaturated fat | +290.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.11 g
Sucrose:
0.06 g
Glucose:
0.37 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +42227.3% |
| Contains more SucroseSucrose | +37933.3% |
| Contains more GlucoseGlucose | +181.1% |
| Contains more FructoseFructose | +725% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
