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  6. Graham cracker vs. Chard raw

Graham cracker vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between graham cracker and chard raw

  • Graham cracker has more manganese, vitamin B3, iron, phosphorus, folate, vitamin B1, and vitamin B2; however, chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Chard raw covers your daily vitamin K needs 680% more than graham cracker.
  • Chard raw has 11 times less vitamin B3 than graham cracker. Graham cracker has 4.439mg of vitamin B3, while chard raw has 0.4mg.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Chard, swiss, raw.

Infographic

Graham cracker vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +51%
Contains more IronIron +110%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +302.2%
Contains more ManganeseManganese +178.4%
Contains more SeleniumSelenium +600%
Contains more MagnesiumMagnesium +102.5%
Contains more PotassiumPotassium +122.9%
Contains less SodiumSodium -53.6%
~equal in Copper ~0.179mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +562.5%
Contains more Vitamin B2Vitamin B2 +252.2%
Contains more Vitamin B3Vitamin B3 +1009.8%
Contains more Vitamin B5Vitamin B5 +144.2%
Contains more Vitamin B6Vitamin B6 +57.6%
Contains more FolateFolate +550%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25.2%
Contains more Vitamin KVitamin K +5704.2%
Contains more CholineCholine +205.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Chard raw DV% diff.
Vitamin K 14.3µg 830µg 680%
Polyunsaturated fat 5.388g 0.07g 35%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Manganese 1.019mg 0.366mg 28%
Vitamin B3 4.439mg 0.4mg 25%
Iron 3.78mg 1.8mg 25%
Carbs 77.66g 3.74g 25%
Calories 430kcal 19kcal 21%
Phosphorus 185mg 46mg 20%
Vitamin B1 0.265mg 0.04mg 19%
Starch 46.56g 19%
Folate 91µg 14µg 19%
Vitamin B2 0.317mg 0.09mg 17%
Fats 10.6g 0.2g 16%
Sodium 459mg 213mg 11%
Protein 6.69g 1.8g 10%
Magnesium 40mg 81mg 10%
Selenium 6.3µg 0.9µg 10%
Saturated fat 1.633g 0.03g 7%
Fiber 3.4g 1.6g 7%
Potassium 170mg 379mg 6%
Monounsaturated fat 2.509g 0.04g 6%
Zinc 0.96mg 0.36mg 5%
Vitamin B5 0.42mg 0.172mg 5%
Vitamin B6 0.156mg 0.099mg 4%
Vitamin E 1.51mg 1.89mg 3%
Calcium 77mg 51mg 3%
Choline 5.9mg 18mg 2%
Copper 0.17mg 0.179mg 1%
Fructose 0.99g 1%
Net carbs 74.26g 2.14g N/A
Sugar 24.85g 1.1g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +271.7%
Contains more FatsFats +5200%
Contains more CarbsCarbs +1976.5%
Contains more WaterWater +2633.3%
~equal in Other ~1.6g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +6172.5%
Contains more Poly. FatPolyunsaturated fat +7597.1%
Contains less Sat. FatSaturated fat -98.2%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.