Graham cracker vs. Rapini — In-Depth Nutrition Comparison
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How are Graham cracker and Rapini different?
- Graham cracker is higher in Manganese, Iron, Vitamin B3, Phosphorus, Vitamin B2, and Copper, however, Rapini is richer in Vitamin K, Vitamin C, and Vitamin A RAE.
- Daily need coverage for Vitamin K from Rapini is 175% higher.
- Graham cracker contains 14 times more Sodium than Rapini. While Graham cracker contains 459mg of Sodium, Rapini contains only 33mg.
Cookies, graham crackers, plain or honey (includes cinnamon) and Broccoli raab, raw are the varieties used in this article.
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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
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Iron
+76.6%
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Magnesium
+81.8%
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Phosphorus
+153.4%
Contains
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Zinc
+24.7%
Contains
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Copper
+304.8%
Contains
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Manganese
+158%
Contains
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Selenium
+530%
Contains
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Calcium
+40.3%
Contains
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Potassium
+15.3%
Contains
less
Sodium
-92.8%
Contains
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Iron
+76.6%
Contains
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Magnesium
+81.8%
Contains
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Phosphorus
+153.4%
Contains
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Zinc
+24.7%
Contains
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Copper
+304.8%
Contains
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Manganese
+158%
Contains
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Selenium
+530%
Contains
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Calcium
+40.3%
Contains
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Potassium
+15.3%
Contains
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Sodium
-92.8%
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.
:
Contains
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Vitamin B1
+63.6%
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Vitamin B2
+145.7%
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Vitamin B3
+263.6%
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Vitamin B5
+30.4%
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Vitamin A
+131000%
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Vitamin C
+∞%
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Vitamin K
+1466.4%
Equal in Vitamin E - 1.62
Equal in Vitamin B6 - 0.171
Equal in Folate - 83
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Vitamin B1
+63.6%
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Vitamin B2
+145.7%
Contains
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Vitamin B3
+263.6%
Contains
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Vitamin B5
+30.4%
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Vitamin A
+131000%
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Vitamin C
+∞%
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Vitamin K
+1466.4%
Equal in Vitamin E - 1.62
Equal in Vitamin B6 - 0.171
Equal in Folate - 83
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+111%
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Fats
+2063.3%
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Carbs
+2624.9%
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Other
+76.6%
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Water
+2630.1%
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Contains
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Protein
+111%
Contains
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Fats
+2063.3%
Contains
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Carbs
+2624.9%
Contains
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Other
+76.6%
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Water
+2630.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+9550%
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Polyunsaturated fat
+4044.6%
Contains
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Saturated Fat
-96.9%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
0.05 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.13 g
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Monounsaturated Fat
+9550%
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Polyunsaturated fat
+4044.6%
Contains
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Saturated Fat
-96.9%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
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Sucrose
+20645.5%
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Glucose
+940%
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Fructose
+482.4%
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
Starch:
0 g
Sucrose:
0.11 g
Glucose:
0.1 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
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Sucrose
+20645.5%
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Glucose
+940%
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Fructose
+482.4%
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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| 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 price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 74.26g | 0.15g |
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| Protein | 6.69g | 3.17g |
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| Fats | 10.6g | 0.49g |
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| Carbs | 77.66g | 2.85g |
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| Calories | 430kcal | 22kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g | 0.17g |
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| Sugar | 24.85g | 0.38g |
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| Fiber | 3.4g | 2.7g |
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| Calcium | 77mg | 108mg |
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| Iron | 3.78mg | 2.14mg |
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| Magnesium | 40mg | 22mg |
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| Phosphorus | 185mg | 73mg |
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| Potassium | 170mg | 196mg |
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| Sodium | 459mg | 33mg |
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| Zinc | 0.96mg | 0.77mg |
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| Copper | 0.17mg | 0.042mg |
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| Manganese | 1.019mg | 0.395mg |
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| Selenium | 6.3µg | 1µg |
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| Vitamin A | 2IU | 2622IU |
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| Vitamin A RAE | 0µg | 131µg |
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| Vitamin E | 1.51mg | 1.62mg |
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| Vitamin C | 0mg | 20.2mg |
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| Vitamin B1 | 0.265mg | 0.162mg |
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| Vitamin B2 | 0.317mg | 0.129mg |
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| Vitamin B3 | 4.439mg | 1.221mg |
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| Vitamin B5 | 0.42mg | 0.322mg |
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| Vitamin B6 | 0.156mg | 0.171mg |
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| Folate | 91µg | 83µg |
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| Vitamin K | 14.3µg | 224µg |
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| Tryptophan | 0.043mg |
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| Threonine | 0.106mg |
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| Isoleucine | 0.104mg |
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| Leucine | 0.17mg |
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| Lysine | 0.198mg |
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| Methionine | 0.048mg |
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| Phenylalanine | 0.128mg |
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| Valine | 0.153mg |
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| Histidine | 0.066mg |
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| Trans Fat | 0.055g | 0g |
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| Saturated Fat | 1.633g | 0.05g |
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| Monounsaturated Fat | 2.509g | 0.026g |
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| Polyunsaturated fat | 5.388g | 0.13g |
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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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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
86%
Minerals Daily Need Coverage Score
60%
27%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 24.47g)
Which food contains less Sodium?
Rapini contains less Sodium (difference - 426mg)
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 1.583g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 42)
Which food is cheaper?
Graham cracker is cheaper (difference - $0.4)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
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.