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  6. Graham cracker vs. Barley

Graham cracker vs. Barley — In-Depth Nutrition Comparison

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What are the differences between graham cracker and barley?

  • Graham cracker is higher in folate, yet barley is higher in selenium, fiber, manganese, copper, vitamin B1, magnesium, zinc, and vitamin B6.
  • Barley's daily need coverage for selenium is 57% more.
  • Graham cracker has 38 times more sodium than barley. While graham cracker has 459mg of sodium, barley has only 12mg.
  • The glycemic index of barley is lower.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Barley, hulled types in this article.

Infographic

Graham cracker vs Barley 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%
Barley
Barley
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more CalciumCalcium +133.3%
Contains more MagnesiumMagnesium +232.5%
Contains more PotassiumPotassium +165.9%
Contains more CopperCopper +192.9%
Contains more ZincZinc +188.5%
Contains more PhosphorusPhosphorus +42.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +90.7%
Contains more SeleniumSelenium +498.4%
~equal in Iron ~3.6mg

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%
Barley
Barley
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% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin EVitamin E +164.9%
Contains more Vitamin B2Vitamin B2 +11.2%
Contains more Vitamin B5Vitamin B5 +48.9%
Contains more Vitamin KVitamin K +550%
Contains more FolateFolate +378.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +143.8%
Contains more Vitamin B6Vitamin B6 +103.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.604mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Barley DV% diff.
Selenium 6.3µg 37.7µg 57%
Fiber 3.4g 17.3g 56%
Manganese 1.019mg 1.943mg 40%
Copper 0.17mg 0.498mg 36%
Vitamin B1 0.265mg 0.646mg 32%
Polyunsaturated fat 5.388g 1.108g 29%
Magnesium 40mg 133mg 22%
Sodium 459mg 12mg 19%
Starch 46.56g 19%
Folate 91µg 19µg 18%
Zinc 0.96mg 2.77mg 16%
Fats 10.6g 2.3g 13%
Vitamin B6 0.156mg 0.318mg 12%
Protein 6.69g 12.48g 12%
Phosphorus 185mg 264mg 11%
Vitamin K 14.3µg 2.2µg 10%
Potassium 170mg 452mg 8%
Vitamin E 1.51mg 0.57mg 6%
Monounsaturated fat 2.509g 0.295g 6%
Saturated fat 1.633g 0.482g 5%
Calcium 77mg 33mg 4%
Calories 430kcal 354kcal 4%
Vitamin B5 0.42mg 0.282mg 3%
Iron 3.78mg 3.6mg 2%
Vitamin B2 0.317mg 0.285mg 2%
Vitamin B3 4.439mg 4.604mg 1%
Fructose 0.99g 1%
Choline 5.9mg 1%
Carbs 77.66g 73.48g 1%
Net carbs 74.26g 56.18g N/A
Sugar 24.85g 0.8g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.055g N/A
Tryptophan 0.208mg 0%
Threonine 0.424mg 0%
Isoleucine 0.456mg 0%
Leucine 0.848mg 0%
Lysine 0.465mg 0%
Methionine 0.24mg 0%
Phenylalanine 0.7mg 0%
Valine 0.612mg 0%
Histidine 0.281mg 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

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
Barley
Barley
3
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more FatsFats +360.9%
Contains more ProteinProtein +86.5%
Contains more WaterWater +178.5%
Contains more OtherOther +38.6%
~equal in Carbs ~73.48g

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
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains more Mono. FatMonounsaturated fat +750.5%
Contains more Poly. FatPolyunsaturated fat +386.3%
Contains less Sat. FatSaturated fat -70.5%

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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.