Graham cracker vs. Cardamom — In-Depth Nutrition Comparison
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How are graham cracker and cardamom different?
- Graham cracker is higher in vitamin B3; however, cardamom is richer in manganese, iron, fiber, zinc, magnesium, calcium, potassium, copper, and vitamin C.
- Daily need coverage for manganese for cardamom is 1173% higher.
- Graham cracker contains 4 times more vitamin B3 than cardamom. While graham cracker contains 4.439mg of vitamin B3, cardamom contains only 1.102mg.
- Cardamom has a lower glycemic index (0) than graham cracker (74).
Cookies, graham crackers, plain or honey (includes cinnamon) and Spices, cardamom 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 more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +472.5% |
| Contains more CalciumCalcium | +397.4% |
| Contains more PotassiumPotassium | +558.2% |
| Contains more IronIron | +269.6% |
| Contains more CopperCopper | +125.3% |
| Contains more ZincZinc | +678.1% |
| Contains less SodiumSodium | -96.1% |
| Contains more ManganeseManganese | +2647.8% |
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 more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +33.8% |
| Contains more Vitamin B2Vitamin B2 | +74.2% |
| Contains more Vitamin B3Vitamin B3 | +302.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +47.4% |
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:
10.76 g
Fats:
6.7 g
Carbs:
68.47 g
Water:
8.28 g
Other:
5.79 g
| Contains more FatsFats | +58.2% |
| Contains more CarbsCarbs | +13.4% |
| Contains more ProteinProtein | +60.8% |
| Contains more WaterWater | +144.2% |
| Contains more OtherOther | +248.8% |
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
0.68 g
Monounsaturated fat:
Mono. Fat
0.87 g
Polyunsaturated fat:
Poly. Fat
0.43 g
| Contains more Mono. FatMonounsaturated fat | +188.4% |
| Contains more Poly. FatPolyunsaturated fat | +1153% |
| Contains less Sat. FatSaturated fat | -58.4% |
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 price |
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| Rich in vitamins |
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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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.019mg | 28mg | 1173% |
| Iron | 3.78mg | 13.97mg | 127% |
| Fiber | 3.4g | 28g | 98% |
| Zinc | 0.96mg | 7.47mg | 59% |
| Magnesium | 40mg | 229mg | 45% |
| Polyunsaturated fat | 5.388g | 0.43g | 33% |
| Calcium | 77mg | 383mg | 31% |
| Potassium | 170mg | 1119mg | 28% |
| Copper | 0.17mg | 0.383mg | 24% |
| Vitamin C | 0mg | 21mg | 23% |
| Folate | 91µg | 23% | |
| Vitamin B3 | 4.439mg | 1.102mg | 21% |
| Starch | 46.56g | 19% | |
| Sodium | 459mg | 18mg | 19% |
| Vitamin K | 14.3µg | 12% | |
| Selenium | 6.3µg | 11% | |
| Vitamin B2 | 0.317mg | 0.182mg | 10% |
| Vitamin E | 1.51mg | 10% | |
| Vitamin B5 | 0.42mg | 8% | |
| Protein | 6.69g | 10.76g | 8% |
| Vitamin B6 | 0.156mg | 0.23mg | 6% |
| Calories | 430kcal | 311kcal | 6% |
| Vitamin B1 | 0.265mg | 0.198mg | 6% |
| Fats | 10.6g | 6.7g | 6% |
| Saturated fat | 1.633g | 0.68g | 4% |
| Monounsaturated fat | 2.509g | 0.87g | 4% |
| Carbs | 77.66g | 68.47g | 3% |
| Phosphorus | 185mg | 178mg | 1% |
| Choline | 5.9mg | 1% | |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 40.47g | N/A |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | 0g | N/A |
| 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%
18%
Minerals Daily Need Coverage Score
60%
496%
Comparison summary
Which food is cheaper?
Graham cracker is cheaper (difference - $5)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Cardamom contains less Sodium (difference - 441mg)
Which food is lower in Saturated fat?
Cardamom is lower in Saturated fat (difference - 0.953g)
Which food is lower in glycemic index?
Cardamom is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Cardamom is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)