Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Graham cracker vs. Banana — In-Depth Nutrition Comparison

Compare

Summary of differences between graham cracker and bananas

  • Graham cracker has more iron, manganese, vitamin B3, phosphorus, vitamin B1, vitamin B2, folate, and vitamin K, while bananas have more vitamin B6.
  • Graham cracker covers your daily need for iron, 44% more than bananas.
  • Graham cracker contains 459 times more sodium than bananas. While graham cracker contains 459mg of sodium, bananas contain only 1mg.
  • Bananas have a lower glycemic index. The glycemic index of bananas is 48, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Bananas, raw.

Infographic

Graham cracker vs Banana 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.
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%
Banana
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +48.1%
Contains more CalciumCalcium +1440%
Contains more IronIron +1353.8%
Contains more CopperCopper +117.9%
Contains more ZincZinc +540%
Contains more PhosphorusPhosphorus +740.9%
Contains more ManganeseManganese +277.4%
Contains more SeleniumSelenium +530%
Contains more PotassiumPotassium +110.6%
Contains less SodiumSodium -99.8%

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%
Banana
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin EVitamin E +1410%
Contains more Vitamin B1Vitamin B1 +754.8%
Contains more Vitamin B2Vitamin B2 +334.2%
Contains more Vitamin B3Vitamin B3 +567.5%
Contains more Vitamin B5Vitamin B5 +25.7%
Contains more Vitamin KVitamin K +2760%
Contains more FolateFolate +355%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +135.3%
Contains more CholineCholine +66.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +513.8%
Contains more FatsFats +3112.1%
Contains more CarbsCarbs +240%
Contains more OtherOther +100%
Contains more WaterWater +2109.7%

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
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +7740.6%
Contains more Poly. FatPolyunsaturated fat +7280.8%
Contains less Sat. FatSaturated fat -93.1%

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
Banana
3
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more StarchStarch +765.4%
Contains more SucroseSucrose +854.8%
Contains more GlucoseGlucose +378.8%
Contains more FructoseFructose +389.9%
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 Banana
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Banana DV% diff.
Iron 3.78mg 0.26mg 44%
Polyunsaturated fat 5.388g 0.073g 35%
Manganese 1.019mg 0.27mg 33%
Vitamin B3 4.439mg 0.665mg 24%
Phosphorus 185mg 22mg 23%
Vitamin B1 0.265mg 0.031mg 20%
Sodium 459mg 1mg 20%
Vitamin B2 0.317mg 0.073mg 19%
Folate 91µg 20µg 18%
Carbs 77.66g 22.84g 18%
Starch 46.56g 5.38g 17%
Calories 430kcal 89kcal 17%
Vitamin B6 0.156mg 0.367mg 16%
Fats 10.6g 0.33g 16%
Vitamin K 14.3µg 0.5µg 12%
Protein 6.69g 1.09g 11%
Copper 0.17mg 0.078mg 10%
Vitamin C 0mg 8.7mg 10%
Selenium 6.3µg 1µg 10%
Vitamin E 1.51mg 0.1mg 9%
Calcium 77mg 5mg 7%
Zinc 0.96mg 0.15mg 7%
Saturated fat 1.633g 0.112g 7%
Monounsaturated fat 2.509g 0.032g 6%
Potassium 170mg 358mg 6%
Fructose 0.99g 4.85g 5%
Magnesium 40mg 27mg 3%
Fiber 3.4g 2.6g 3%
Vitamin B5 0.42mg 0.334mg 2%
Choline 5.9mg 9.8mg 1%
Net carbs 74.26g 20.24g N/A
Sugar 24.85g 12.23g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.009mg 0%
Threonine 0.028mg 0%
Isoleucine 0.028mg 0%
Leucine 0.068mg 0%
Lysine 0.05mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.049mg 0%
Valine 0.047mg 0%
Histidine 0.077mg 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
Graham cracker Banana
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
15%
Banana
Minerals Daily Need Coverage Score
60%
Graham cracker
14%
Banana

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.2)
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 12.62g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 458mg)
Which food is lower in Saturated fat?
Banana
Banana is lower in Saturated fat (difference - 1.521g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.