Graham cracker vs. Bagel — In-Depth Nutrition Comparison
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Differences between Graham cracker and Bagel
- Graham cracker has more Iron, Vitamin K, Vitamin B2, Vitamin E, Vitamin B3, and Phosphorus, while Bagel has more Selenium, Manganese, and Vitamin B1.
- Bagel's daily need coverage for Selenium is 41% higher.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Bagels, wheat.
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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 CalciumCalcium | +285% |
| Contains more IronIron | +37% |
| Contains more PhosphorusPhosphorus | +30.3% |
| Contains more MagnesiumMagnesium | +27.5% |
| Contains more ZincZinc | +14.6% |
| Contains more ManganeseManganese | +40.3% |
| Contains more SeleniumSelenium | +355.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +371.9% |
| Contains more Vitamin B2Vitamin B2 | +51.7% |
| Contains more Vitamin B3Vitamin B3 | +31.7% |
| Contains more Vitamin B5Vitamin B5 | +12% |
| Contains more Vitamin KVitamin K | +853.3% |
| Contains more FolateFolate | +19.7% |
| Contains more Vitamin B1Vitamin B1 | +52.1% |
| Contains more CholineCholine | +66.1% |
~equal in
Vitamin D
~0µg
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:
10.2 g
Fats:
1.53 g
Carbs:
48.89 g
Water:
37.55 g
Other:
1.83 g
| Contains more FatsFats | +592.8% |
| Contains more CarbsCarbs | +58.8% |
| Contains more ProteinProtein | +52.5% |
| Contains more WaterWater | +1007.7% |
| Contains more OtherOther | +10.2% |
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
0 g
Monounsaturated Fat:
Mono. Fat
0.29 g
Polyunsaturated fat:
Poly. Fat
0.936 g
| Contains more Mono. FatMonounsaturated Fat | +765.2% |
| Contains more Poly. FatPolyunsaturated fat | +475.6% |
| Contains less Sat. FatSaturated Fat | -100% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 430kcal | 250kcal |
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| Protein | 6.69g | 10.2g |
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| Fats | 10.6g | 1.53g |
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| Net carbs | 74.26g | 44.79g |
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| Carbs | 77.66g | 48.89g |
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| Magnesium | 40mg | 51mg |
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| Calcium | 77mg | 20mg |
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| Potassium | 170mg | 165mg |
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| Iron | 3.78mg | 2.76mg |
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| Sugar | 24.85g | 6.12g |
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| Fiber | 3.4g | 4.1g |
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| Copper | 0.17mg | 0.175mg |
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| Zinc | 0.96mg | 1.1mg |
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| Starch | 46.56g |
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| Phosphorus | 185mg | 142mg |
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| Sodium | 459mg | 439mg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 1.51mg | 0.32mg |
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| Manganese | 1.019mg | 1.43mg |
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| Selenium | 6.3µg | 28.7µg |
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| Vitamin B1 | 0.265mg | 0.403mg |
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| Vitamin B2 | 0.317mg | 0.209mg |
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| Vitamin B3 | 4.439mg | 3.37mg |
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| Vitamin B5 | 0.42mg | 0.375mg |
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| Vitamin B6 | 0.156mg | 0.147mg |
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| Vitamin K | 14.3µg | 1.5µg |
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| Folate | 91µg | 76µg |
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| Trans Fat | 0.055g | 0g |
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| Choline | 5.9mg | 9.8mg |
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| Saturated Fat | 1.633g | 0g |
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| Monounsaturated Fat | 2.509g | 0.29g |
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| Polyunsaturated fat | 5.388g | 0.936g |
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| Fructose | 0.99g |
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| Omega-3 - ALA | 0.599g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-6 - Eicosadienoic acid | 0.004g | 0g |
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| Omega-6 - Linoleic acid | 4.735g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
60%
71%
Comparison summary
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Bagel is lower in Sugar (difference - 18.73g)
Which food contains less Sodium?
Bagel contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Bagel is lower in Saturated Fat (difference - 1.633g)
Which food is lower in glycemic index?
Bagel is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.