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  6. Graham cracker vs. Black gram

Graham cracker vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between graham cracker and black gram?

  • Graham cracker is richer in vitamin B3, yet black gram is richer in copper, fiber, magnesium, iron, folate, phosphorus, potassium, manganese, and zinc.
  • Black gram's daily need coverage for copper is 90% higher.
  • Graham cracker has 3 times more vitamin B3 than black gram. Graham cracker has 4.439mg of vitamin B3, while black gram has 1.447mg.
  • Black gram has a lower glycemic index than graham cracker.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Mungo beans, mature seeds, raw types in this comparison.

Infographic

Graham cracker vs Black gram 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +567.5%
Contains more CalciumCalcium +79.2%
Contains more PotassiumPotassium +478.2%
Contains more IronIron +100.3%
Contains more CopperCopper +477.1%
Contains more ZincZinc +249%
Contains more PhosphorusPhosphorus +104.9%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +49.9%
Contains more SeleniumSelenium +30.2%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +24.8%
Contains more Vitamin B3Vitamin B3 +206.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +115.7%
Contains more Vitamin B6Vitamin B6 +80.1%
Contains more FolateFolate +137.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.273mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Black gram DV% diff.
Copper 0.17mg 0.981mg 90%
Fiber 3.4g 18.3g 60%
Magnesium 40mg 267mg 54%
Iron 3.78mg 7.57mg 47%
Protein 6.69g 25.21g 37%
Folate 91µg 216µg 31%
Polyunsaturated fat 5.388g 1.071g 29%
Phosphorus 185mg 379mg 28%
Potassium 170mg 983mg 24%
Manganese 1.019mg 1.527mg 22%
Zinc 0.96mg 3.35mg 22%
Starch 46.56g 19%
Vitamin B3 4.439mg 1.447mg 19%
Sodium 459mg 38mg 18%
Fats 10.6g 1.64g 14%
Vitamin K 14.3µg 12%
Vitamin B6 0.156mg 0.281mg 10%
Vitamin E 1.51mg 10%
Vitamin B5 0.42mg 0.906mg 10%
Saturated fat 1.633g 0.114g 7%
Monounsaturated fat 2.509g 0.085g 6%
Calcium 77mg 138mg 6%
Carbs 77.66g 58.99g 6%
Vitamin B2 0.317mg 0.254mg 5%
Calories 430kcal 341kcal 4%
Selenium 6.3µg 8.2µg 3%
Vitamin B1 0.265mg 0.273mg 1%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 74.26g 40.69g N/A
Sugar 24.85g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +546.3%
Contains more CarbsCarbs +31.6%
Contains more ProteinProtein +276.8%
Contains more WaterWater +218.6%
Contains more OtherOther +102.4%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +2851.8%
Contains more Poly. FatPolyunsaturated fat +403.1%
Contains less Sat. FatSaturated fat -93%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.