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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 RAE, 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.

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.
Graham cracker
Graham cracker
6
:
4
Chard raw
Chard raw
Contains more Calcium +51%
Contains more Iron +110%
Contains more Phosphorus +302.2%
Contains more Zinc +166.7%
Contains more Manganese +178.4%
Contains more Selenium +600%
Contains more Magnesium +102.5%
Contains more Potassium +122.9%
Contains less Sodium -53.6%
Equal in Copper - 0.179
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +51%
Contains more Iron +110%
Contains more Phosphorus +302.2%
Contains more Zinc +166.7%
Contains more Manganese +178.4%
Contains more Selenium +600%
Contains more Magnesium +102.5%
Contains more Potassium +122.9%
Contains less Sodium -53.6%
Equal in Copper - 0.179

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.
Graham cracker
Graham cracker
6
:
4
Chard raw
Chard raw
Contains more Vitamin B1 +562.5%
Contains more Vitamin B2 +252.2%
Contains more Vitamin B3 +1009.8%
Contains more Vitamin B5 +144.2%
Contains more Vitamin B6 +57.6%
Contains more Folate +550%
Contains more Vitamin A +305700%
Contains more Vitamin E +25.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +5704.2%
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B1 +562.5%
Contains more Vitamin B2 +252.2%
Contains more Vitamin B3 +1009.8%
Contains more Vitamin B5 +144.2%
Contains more Vitamin B6 +57.6%
Contains more Folate +550%
Contains more Vitamin A +305700%
Contains more Vitamin E +25.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +5704.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Graham cracker
Graham cracker
4
:
1
Chard raw
Chard raw
Contains more Protein +271.7%
Contains more Fats +5200%
Contains more Carbs +1976.5%
Contains more Water +2633.3%
Equal in Other - 1.6
Graham cracker
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Chard raw
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 Protein +271.7%
Contains more Fats +5200%
Contains more Carbs +1976.5%
Contains more Water +2633.3%
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Graham cracker
Graham cracker
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +6172.5%
Contains more Polyunsaturated fat +7597.1%
Contains less Saturated Fat -98.2%
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +6172.5%
Contains more Polyunsaturated fat +7597.1%
Contains less Saturated Fat -98.2%

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 Chard raw
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Chard raw Opinion
Net carbs 74.26g 2.14g Graham cracker
Protein 6.69g 1.8g Graham cracker
Fats 10.6g 0.2g Graham cracker
Carbs 77.66g 3.74g Graham cracker
Calories 430kcal 19kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g 1.1g Chard raw
Fiber 3.4g 1.6g Graham cracker
Calcium 77mg 51mg Graham cracker
Iron 3.78mg 1.8mg Graham cracker
Magnesium 40mg 81mg Chard raw
Phosphorus 185mg 46mg Graham cracker
Potassium 170mg 379mg Chard raw
Sodium 459mg 213mg Chard raw
Zinc 0.96mg 0.36mg Graham cracker
Copper 0.17mg 0.179mg Chard raw
Manganese 1.019mg 0.366mg Graham cracker
Selenium 6.3µg 0.9µg Graham cracker
Vitamin A 2IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 1.51mg 1.89mg Chard raw
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.265mg 0.04mg Graham cracker
Vitamin B2 0.317mg 0.09mg Graham cracker
Vitamin B3 4.439mg 0.4mg Graham cracker
Vitamin B5 0.42mg 0.172mg Graham cracker
Vitamin B6 0.156mg 0.099mg Graham cracker
Folate 91µg 14µg Graham cracker
Vitamin K 14.3µg 830µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Trans Fat 0.055g 0g Chard raw
Saturated Fat 1.633g 0.03g Chard raw
Monounsaturated Fat 2.509g 0.04g Graham cracker
Polyunsaturated fat 5.388g 0.07g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

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

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
35%
Graham cracker
222%
Chard raw
Minerals Daily Need Coverage Score
60%
Graham cracker
34%
Chard raw

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 23.75g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 246mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 1.603g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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.