Graham cracker vs. Brussels sprouts — In-Depth Nutrition Comparison
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Differences between graham cracker and Brussels sprouts
- Graham cracker has more iron, manganese, vitamin B3, vitamin B2, phosphorus, and copper, while Brussels sprouts have more vitamin K, vitamin C, and vitamin A.
- Brussels sprouts' daily need coverage for vitamin K is 136% higher.
- Brussels sprouts contain 18 times less sodium than graham cracker. Graham cracker contains 459mg of sodium, while Brussels sprouts contain 25mg.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Brussels sprouts, raw.
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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 more MagnesiumMagnesium | +73.9% |
| Contains more CalciumCalcium | +83.3% |
| Contains more IronIron | +170% |
| Contains more CopperCopper | +142.9% |
| Contains more ZincZinc | +128.6% |
| Contains more PhosphorusPhosphorus | +168.1% |
| Contains more ManganeseManganese | +202.4% |
| Contains more SeleniumSelenium | +293.8% |
| Contains more PotassiumPotassium | +128.8% |
| Contains less SodiumSodium | -94.6% |
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.
| Contains more Vitamin EVitamin E | +71.6% |
| Contains more Vitamin B1Vitamin B1 | +90.6% |
| Contains more Vitamin B2Vitamin B2 | +252.2% |
| Contains more Vitamin B3Vitamin B3 | +495.8% |
| Contains more Vitamin B5Vitamin B5 | +35.9% |
| Contains more FolateFolate | +49.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +40.4% |
| Contains more Vitamin KVitamin K | +1137.8% |
| Contains more CholineCholine | +223.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 5.388g | 153g | 984% |
| Vitamin K | 14.3µg | 177µg | 136% |
| Vitamin C | 0mg | 85mg | 94% |
| Iron | 3.78mg | 1.4mg | 30% |
| Manganese | 1.019mg | 0.337mg | 30% |
| Vitamin B3 | 4.439mg | 0.745mg | 23% |
| Carbs | 77.66g | 8.95g | 23% |
| Sodium | 459mg | 25mg | 19% |
| Starch | 46.56g | 19% | |
| Calories | 430kcal | 43kcal | 19% |
| Phosphorus | 185mg | 69mg | 17% |
| Vitamin B2 | 0.317mg | 0.09mg | 17% |
| Fats | 10.6g | 0.3g | 16% |
| Vitamin B1 | 0.265mg | 0.139mg | 11% |
| Copper | 0.17mg | 0.07mg | 11% |
| Selenium | 6.3µg | 1.6µg | 9% |
| Folate | 91µg | 61µg | 8% |
| Saturated fat | 1.633g | 0.062g | 7% |
| Protein | 6.69g | 3.38g | 7% |
| Monounsaturated fat | 2.509g | 0.023g | 6% |
| Potassium | 170mg | 389mg | 6% |
| Vitamin B6 | 0.156mg | 0.219mg | 5% |
| Zinc | 0.96mg | 0.42mg | 5% |
| Magnesium | 40mg | 23mg | 4% |
| Vitamin E | 1.51mg | 0.88mg | 4% |
| Vitamin A | 0µg | 38µg | 4% |
| Calcium | 77mg | 42mg | 4% |
| Vitamin B5 | 0.42mg | 0.309mg | 2% |
| Fiber | 3.4g | 3.8g | 2% |
| Choline | 5.9mg | 19.1mg | 2% |
| Net carbs | 74.26g | 5.15g | N/A |
| Sugar | 24.85g | 2.2g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.037mg | 0% | |
| Threonine | 0.12mg | 0% | |
| Isoleucine | 0.132mg | 0% | |
| Leucine | 0.152mg | 0% | |
| Lysine | 0.154mg | 0% | |
| Methionine | 0.032mg | 0% | |
| Phenylalanine | 0.098mg | 0% | |
| Valine | 0.155mg | 0% | |
| Histidine | 0.076mg | 0% | |
| Fructose | 0.99g | 0.93g | 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
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
3.38 g
Fats:
0.3 g
Carbs:
8.95 g
Water:
86 g
Other:
1.37 g
| Contains more ProteinProtein | +97.9% |
| Contains more FatsFats | +3433.3% |
| Contains more CarbsCarbs | +767.7% |
| Contains more OtherOther | +21.2% |
| Contains more WaterWater | +2436.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
0.062 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
153 g
| Contains more Mono. FatMonounsaturated fat | +10808.7% |
| Contains less Sat. FatSaturated fat | -96.2% |
| Contains more Poly. FatPolyunsaturated fat | +2739.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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:
0.46 g
Glucose:
0.81 g
Fructose:
0.93 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +4860.9% |
| Contains more GlucoseGlucose | +28.4% |
~equal in
Fructose
~0.93g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
