Graham cracker vs. Bulgur dry — In-Depth Nutrition Comparison
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A recap on differences between graham cracker and bulgur dry
- Graham cracker has more iron, folate, and vitamin B2; however, bulgur dry is higher in manganese, fiber, magnesium, copper, phosphorus, and vitamin B6.
- Bulgur dry covers your daily manganese needs 88% more than graham cracker.
- Bulgur dry contains 27 times less sodium than graham cracker. Graham cracker contains 459mg of sodium, while bulgur dry contains 17mg.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Bulgur, dry.
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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 CalciumCalcium | +120% |
| Contains more IronIron | +53.7% |
| Contains more SeleniumSelenium | +173.9% |
| Contains more MagnesiumMagnesium | +310% |
| Contains more PotassiumPotassium | +141.2% |
| Contains more CopperCopper | +97.1% |
| Contains more ZincZinc | +101% |
| Contains more PhosphorusPhosphorus | +62.2% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +199.1% |
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 | +2416.7% |
| Contains more Vitamin B1Vitamin B1 | +14.2% |
| Contains more Vitamin B2Vitamin B2 | +175.7% |
| Contains more Vitamin KVitamin K | +652.6% |
| Contains more FolateFolate | +237% |
| Contains more Vitamin B3Vitamin B3 | +15.2% |
| Contains more Vitamin B5Vitamin B5 | +148.8% |
| Contains more Vitamin B6Vitamin B6 | +119.2% |
| Contains more CholineCholine | +376.3% |
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:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
| Contains more FatsFats | +697% |
| Contains more ProteinProtein | +83.7% |
| Contains more WaterWater | +165.5% |
~equal in
Carbs
~75.87g
~equal in
Other
~1.51g
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
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
| Contains more Mono. FatMonounsaturated fat | +1350.3% |
| Contains more Poly. FatPolyunsaturated fat | +895.9% |
| Contains less Sat. FatSaturated fat | -85.8% |
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 price |
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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 Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.019mg | 3.048mg | 88% |
| Fiber | 3.4g | 12.5g | 36% |
| Polyunsaturated fat | 5.388g | 0.541g | 32% |
| Magnesium | 40mg | 164mg | 30% |
| Starch | 46.56g | 19% | |
| Sodium | 459mg | 17mg | 19% |
| Copper | 0.17mg | 0.335mg | 18% |
| Iron | 3.78mg | 2.46mg | 17% |
| Vitamin B2 | 0.317mg | 0.115mg | 16% |
| Folate | 91µg | 27µg | 16% |
| Phosphorus | 185mg | 300mg | 16% |
| Fats | 10.6g | 1.33g | 14% |
| Vitamin B6 | 0.156mg | 0.342mg | 14% |
| Vitamin B5 | 0.42mg | 1.045mg | 13% |
| Protein | 6.69g | 12.29g | 11% |
| Vitamin E | 1.51mg | 0.06mg | 10% |
| Vitamin K | 14.3µg | 1.9µg | 10% |
| Zinc | 0.96mg | 1.93mg | 9% |
| Potassium | 170mg | 410mg | 7% |
| Selenium | 6.3µg | 2.3µg | 7% |
| Saturated fat | 1.633g | 0.232g | 6% |
| Monounsaturated fat | 2.509g | 0.173g | 6% |
| Choline | 5.9mg | 28.1mg | 4% |
| Calories | 430kcal | 342kcal | 4% |
| Vitamin B3 | 4.439mg | 5.114mg | 4% |
| Calcium | 77mg | 35mg | 4% |
| Vitamin B1 | 0.265mg | 0.232mg | 3% |
| Fructose | 0.99g | 1% | |
| Carbs | 77.66g | 75.87g | 1% |
| Net carbs | 74.26g | 63.37g | N/A |
| Sugar | 24.85g | 0.41g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.19mg | 0% | |
| Threonine | 0.354mg | 0% | |
| Isoleucine | 0.455mg | 0% | |
| Leucine | 0.83mg | 0% | |
| Lysine | 0.339mg | 0% | |
| Methionine | 0.19mg | 0% | |
| Phenylalanine | 0.58mg | 0% | |
| Valine | 0.554mg | 0% | |
| Histidine | 0.285mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
28%
Minerals Daily Need Coverage Score
60%
96%
Comparison summary
Which food is cheaper?
Graham cracker is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur dry is lower in Sugar (difference - 24.44g)
Which food contains less Sodium?
Bulgur dry contains less Sodium (difference - 442mg)
Which food is lower in Saturated fat?
Bulgur dry is lower in Saturated fat (difference - 1.401g)
Which food is lower in glycemic index?
Bulgur dry is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.