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Graham cracker vs. Clementine — In-Depth Nutrition Comparison

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What are the main differences between graham cracker and clementine?

  • Graham cracker is richer in iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, and copper, yet clementine is richer in vitamin C.
  • Clementine's daily need coverage for vitamin C is 54% higher.
  • Graham cracker has 459 times more sodium than clementine. Graham cracker has 459mg of sodium, while clementine has 1mg.
  • Clementine has a lower glycemic index than graham cracker.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Clementines, raw types in this comparison.

Infographic

Graham cracker vs Clementine infographic
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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.
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 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +156.7%
Contains more IronIron +2600%
Contains more CopperCopper +295.3%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +781%
Contains more ManganeseManganese +4330.4%
Contains more SeleniumSelenium +6200%
Contains less SodiumSodium -99.8%
~equal in Potassium ~177mg

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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin EVitamin E +655%
Contains more Vitamin B1Vitamin B1 +208.1%
Contains more Vitamin B2Vitamin B2 +956.7%
Contains more Vitamin B3Vitamin B3 +598%
Contains more Vitamin B5Vitamin B5 +178.1%
Contains more Vitamin B6Vitamin B6 +108%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +279.2%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +137.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

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
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +687.1%
Contains more FatsFats +6966.7%
Contains more CarbsCarbs +546.1%
Contains more OtherOther +315%
Contains more WaterWater +2454%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
65% 17% 18%
Starch: 0 g
Sucrose: 5.96 g
Glucose: 1.59 g
Fructose: 1.64 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +282.9%
Contains more GlucoseGlucose +52.9%
Contains more FructoseFructose +65.7%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Clementine
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Clementine DV% diff.
Vitamin C 0mg 48.8mg 54%
Iron 3.78mg 0.14mg 46%
Manganese 1.019mg 0.023mg 43%
Polyunsaturated fat 5.388g 36%
Vitamin B3 4.439mg 0.636mg 24%
Phosphorus 185mg 21mg 23%
Carbs 77.66g 12.02g 22%
Vitamin B2 0.317mg 0.03mg 22%
Sodium 459mg 1mg 20%
Starch 46.56g 0g 19%
Calories 430kcal 47kcal 19%
Folate 91µg 24µg 17%
Fats 10.6g 0.15g 16%
Vitamin B1 0.265mg 0.086mg 15%
Copper 0.17mg 0.043mg 14%
Protein 6.69g 0.85g 12%
Vitamin K 14.3µg 0µg 12%
Selenium 6.3µg 0.1µg 11%
Vitamin E 1.51mg 0.2mg 9%
Zinc 0.96mg 0.06mg 8%
Fiber 3.4g 1.7g 7%
Saturated fat 1.633g 7%
Magnesium 40mg 10mg 7%
Monounsaturated fat 2.509g 6%
Vitamin B6 0.156mg 0.075mg 6%
Vitamin B5 0.42mg 0.151mg 5%
Calcium 77mg 30mg 5%
Choline 5.9mg 14mg 1%
Fructose 0.99g 1.64g 1%
Net carbs 74.26g 10.32g N/A
Potassium 170mg 177mg 0%
Sugar 24.85g 9.18g 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?

ok
ok
is better in case of low diet
Graham cracker Clementine
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
20%
Clementine
Minerals Daily Need Coverage Score
60%
Graham cracker
7%
Clementine

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Clementine
Clementine is lower in Sugar (difference - 15.67g)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 458mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 1.633g)
Which food is lower in glycemic index?
Clementine
Clementine is lower in glycemic index (difference - 27)
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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.