Graham cracker vs. Coconut milk — In-Depth Nutrition Comparison
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Significant differences between graham cracker and coconut milk
- Graham cracker has more iron, vitamin B2, vitamin B3, vitamin B1, folate, phosphorus, and vitamin K; however, coconut milk is richer in copper.
- Coconut milk covers your daily saturated fat needs 98% more than graham cracker.
- Coconut milk contains less sodium.
- Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of graham cracker is 74.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Nuts, coconut milk, raw (liquid expressed from grated meat and water).
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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 CalciumCalcium | +381.3% |
| Contains more IronIron | +130.5% |
| Contains more ZincZinc | +43.3% |
| Contains more PhosphorusPhosphorus | +85% |
| Contains more ManganeseManganese | +11.2% |
| Contains more PotassiumPotassium | +54.7% |
| Contains more CopperCopper | +56.5% |
| Contains less SodiumSodium | -96.7% |
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 | +906.7% |
| Contains more Vitamin B1Vitamin B1 | +919.2% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +484.1% |
| Contains more Vitamin B5Vitamin B5 | +129.5% |
| Contains more Vitamin B6Vitamin B6 | +372.7% |
| Contains more Vitamin KVitamin K | +14200% |
| Contains more FolateFolate | +468.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more CholineCholine | +44.1% |
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:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
| Contains more ProteinProtein | +192.1% |
| Contains more CarbsCarbs | +1301.8% |
| Contains more OtherOther | +133.8% |
| Contains more FatsFats | +124.9% |
| Contains more WaterWater | +1894.7% |
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
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
| Contains less Sat. FatSaturated fat | -92.3% |
| Contains more Mono. FatMonounsaturated fat | +147.4% |
| Contains more Poly. FatPolyunsaturated fat | +1964.4% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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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 Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 1.633g | 21.14g | 89% |
| Polyunsaturated fat | 5.388g | 0.261g | 34% |
| Iron | 3.78mg | 1.64mg | 27% |
| Carbs | 77.66g | 5.54g | 24% |
| Vitamin B2 | 0.317mg | 0mg | 24% |
| Vitamin B3 | 4.439mg | 0.76mg | 23% |
| Fats | 10.6g | 23.84g | 20% |
| Vitamin B1 | 0.265mg | 0.026mg | 20% |
| Folate | 91µg | 16µg | 19% |
| Starch | 46.56g | 19% | |
| Sodium | 459mg | 15mg | 19% |
| Vitamin K | 14.3µg | 0.1µg | 12% |
| Phosphorus | 185mg | 100mg | 12% |
| Copper | 0.17mg | 0.266mg | 11% |
| Calories | 430kcal | 230kcal | 10% |
| Vitamin B6 | 0.156mg | 0.033mg | 9% |
| Protein | 6.69g | 2.29g | 9% |
| Vitamin E | 1.51mg | 0.15mg | 9% |
| Calcium | 77mg | 16mg | 6% |
| Vitamin B5 | 0.42mg | 0.183mg | 5% |
| Fiber | 3.4g | 2.2g | 5% |
| Monounsaturated fat | 2.509g | 1.014g | 4% |
| Manganese | 1.019mg | 0.916mg | 4% |
| Zinc | 0.96mg | 0.67mg | 3% |
| Potassium | 170mg | 263mg | 3% |
| Vitamin C | 0mg | 2.8mg | 3% |
| Fructose | 0.99g | 1% | |
| Magnesium | 40mg | 37mg | 1% |
| Net carbs | 74.26g | 3.34g | N/A |
| Sugar | 24.85g | 3.34g | N/A |
| Selenium | 6.3µg | 6.2µg | 0% |
| Trans fat | 0.055g | N/A | |
| Choline | 5.9mg | 8.5mg | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.09mg | 0% | |
| Leucine | 0.17mg | 0% | |
| Lysine | 0.101mg | 0% | |
| Methionine | 0.043mg | 0% | |
| Phenylalanine | 0.116mg | 0% | |
| Valine | 0.139mg | 0% | |
| Histidine | 0.053mg | 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 |
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%
5%
Minerals Daily Need Coverage Score
60%
42%
Comparison summary
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 19.507g)
Which food is lower in glycemic index?
Graham cracker is lower in glycemic index (difference - 23)
Which food is cheaper?
Graham cracker is cheaper (difference - $4)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk is lower in Sugar (difference - 21.51g)
Which food contains less Sodium?
Coconut milk contains less Sodium (difference - 444mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)