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Graham cracker vs. Canola oil — In-Depth Nutrition Comparison

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A recap on differences between graham cracker and canola oil

  • Graham cracker has more iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, and vitamin B1; however, canola oil is higher in vitamin E and vitamin K.
  • Canola oil covers your daily vitamin E needs 106% more than graham cracker.
  • Graham cracker has less saturated fat.
  • The glycemic index of graham cracker is higher.

Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Oil, canola.

Infographic

Graham cracker vs Canola oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2850%
Contains more Vitamin EVitamin E +1056.3%
Contains more Vitamin KVitamin K +398.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +843.4%

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
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -77.8%
Contains more Mono. FatMonounsaturated fat +2422%
Contains more Poly. FatPolyunsaturated fat +422.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Canola oil
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Canola oil DV% diff.
Polyunsaturated fat 5.388g 28.142g 152%
Monounsaturated fat 2.509g 63.276g 152%
Fats 10.6g 100g 138%
Vitamin E 1.51mg 17.46mg 106%
Vitamin K 14.3µg 71.3µg 48%
Iron 3.78mg 0mg 47%
Manganese 1.019mg 0mg 44%
Vitamin B3 4.439mg 0mg 28%
Phosphorus 185mg 0mg 26%
Carbs 77.66g 0g 26%
Saturated fat 1.633g 7.365g 26%
Vitamin B2 0.317mg 0mg 24%
Calories 430kcal 884kcal 23%
Folate 91µg 0µg 23%
Vitamin B1 0.265mg 0mg 22%
Sodium 459mg 0mg 20%
Starch 46.56g 19%
Copper 0.17mg 0mg 19%
Fiber 3.4g 0g 14%
Protein 6.69g 0g 13%
Vitamin B6 0.156mg 0mg 12%
Selenium 6.3µg 0µg 11%
Magnesium 40mg 0mg 10%
Zinc 0.96mg 0mg 9%
Vitamin B5 0.42mg 0mg 8%
Calcium 77mg 0mg 8%
Potassium 170mg 0mg 5%
Choline 5.9mg 0.2mg 1%
Fructose 0.99g 1%
Net carbs 74.26g 0g N/A
Sugar 24.85g 0g N/A
Trans fat 0.055g 0.395g N/A
Omega-3 - ALA 0.599g 9.137g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0g N/A
Omega-6 - Eicosadienoic acid 0.004g 0g N/A
Omega-6 - Linoleic acid 4.735g 18.64g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Canola oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Graham cracker
41%
Canola oil
Minerals Daily Need Coverage Score
60%
Graham cracker
0%
Canola oil

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 5.732g)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 459mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 74)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.