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  6. Graham cracker vs. Breadfruit

Graham cracker vs. Breadfruit — In-Depth Nutrition Comparison

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Important differences between graham cracker and breadfruit

  • Graham cracker has more manganese, iron, phosphorus, vitamin B3, vitamin B2, folate, vitamin B1, and vitamin K; however, breadfruit has more vitamin C.
  • Graham cracker's daily need coverage for manganese is 42% more.
  • Graham cracker has 230 times more sodium than breadfruit. Graham cracker has 459mg of sodium, while breadfruit has 2mg.
  • Graham cracker has a higher glycemic index than breadfruit.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Breadfruit, raw.

Infographic

Graham cracker vs Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +352.9%
Contains more IronIron +600%
Contains more CopperCopper +102.4%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +516.7%
Contains more ManganeseManganese +1598.3%
Contains more SeleniumSelenium +950%
Contains more PotassiumPotassium +188.2%
Contains less SodiumSodium -99.6%

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.
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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin EVitamin E +1410%
Contains more Vitamin B1Vitamin B1 +140.9%
Contains more Vitamin B2Vitamin B2 +956.7%
Contains more Vitamin B3Vitamin B3 +393.2%
Contains more Vitamin B6Vitamin B6 +56%
Contains more Vitamin KVitamin K +2760%
Contains more FolateFolate +550%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +66.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.457mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Breadfruit DV% diff.
Manganese 1.019mg 0.06mg 42%
Iron 3.78mg 0.54mg 41%
Polyunsaturated fat 5.388g 0.066g 35%
Vitamin C 0mg 29mg 32%
Vitamin B3 4.439mg 0.9mg 22%
Vitamin B2 0.317mg 0.03mg 22%
Phosphorus 185mg 30mg 22%
Sodium 459mg 2mg 20%
Starch 46.56g 19%
Folate 91µg 14µg 19%
Carbs 77.66g 27.12g 17%
Calories 430kcal 103kcal 16%
Fats 10.6g 0.23g 16%
Vitamin B1 0.265mg 0.11mg 13%
Vitamin K 14.3µg 0.5µg 12%
Protein 6.69g 1.07g 11%
Copper 0.17mg 0.084mg 10%
Selenium 6.3µg 0.6µg 10%
Potassium 170mg 490mg 9%
Vitamin E 1.51mg 0.1mg 9%
Zinc 0.96mg 0.12mg 8%
Saturated fat 1.633g 0.048g 7%
Fiber 3.4g 4.9g 6%
Calcium 77mg 17mg 6%
Monounsaturated fat 2.509g 0.034g 6%
Magnesium 40mg 25mg 4%
Vitamin B6 0.156mg 0.1mg 4%
Fructose 0.99g 1%
Choline 5.9mg 9.8mg 1%
Vitamin B5 0.42mg 0.457mg 1%
Net carbs 74.26g 22.22g N/A
Sugar 24.85g 11g N/A
Trans fat 0.055g 0g N/A
Threonine 0.052mg 0%
Isoleucine 0.064mg 0%
Leucine 0.065mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.026mg 0%
Valine 0.047mg 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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +525.2%
Contains more FatsFats +4508.7%
Contains more CarbsCarbs +186.4%
Contains more OtherOther +78.5%
Contains more WaterWater +1984.1%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +7279.4%
Contains more Poly. FatPolyunsaturated fat +8063.6%
Contains less Sat. FatSaturated fat -97.1%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.