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  6. Graham cracker vs. Plantain raw

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

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Significant differences between graham cracker and plantain raw

  • Graham cracker has more iron, vitamin B3, phosphorus, vitamin B2, vitamin B1, folate, and vitamin K; however, plantain raw is richer in vitamin A and vitamin C.
  • Graham cracker covers your daily iron needs 40% more than plantain raw.
  • Plantain raw has 115 times less sodium than graham cracker. Graham cracker has 459mg of sodium, while plantain raw has 4mg.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of plantain raw is 37.

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

Infographic

Graham cracker vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +2466.7%
Contains more IronIron +530%
Contains more CopperCopper +109.9%
Contains more ZincZinc +585.7%
Contains more PhosphorusPhosphorus +444.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +320%
Contains more PotassiumPotassium +193.5%
Contains less SodiumSodium -99.1%
~equal in Magnesium ~37mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +978.6%
Contains more Vitamin B1Vitamin B1 +409.6%
Contains more Vitamin B2Vitamin B2 +487%
Contains more Vitamin B3Vitamin B3 +547.1%
Contains more Vitamin B5Vitamin B5 +61.5%
Contains more Vitamin KVitamin K +1942.9%
Contains more FolateFolate +313.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +91.7%
Contains more CholineCholine +128.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Plantain raw DV% diff.
Manganese 1.019mg 44%
Iron 3.78mg 0.6mg 40%
Polyunsaturated fat 5.388g 0.069g 35%
Vitamin B3 4.439mg 0.686mg 23%
Phosphorus 185mg 34mg 22%
Vitamin C 0mg 18.4mg 20%
Vitamin B2 0.317mg 0.054mg 20%
Sodium 459mg 4mg 20%
Starch 46.56g 19%
Vitamin B1 0.265mg 0.052mg 18%
Folate 91µg 22µg 17%
Fats 10.6g 0.37g 16%
Calories 430kcal 122kcal 15%
Carbs 77.66g 31.89g 15%
Protein 6.69g 1.3g 11%
Vitamin K 14.3µg 0.7µg 11%
Vitamin B6 0.156mg 0.299mg 11%
Copper 0.17mg 0.081mg 10%
Potassium 170mg 499mg 10%
Vitamin E 1.51mg 0.14mg 9%
Selenium 6.3µg 1.5µg 9%
Zinc 0.96mg 0.14mg 7%
Saturated fat 1.633g 0.143g 7%
Calcium 77mg 3mg 7%
Vitamin A 0µg 56µg 6%
Monounsaturated fat 2.509g 0.032g 6%
Fiber 3.4g 2.3g 4%
Vitamin B5 0.42mg 0.26mg 3%
Magnesium 40mg 37mg 1%
Fructose 0.99g 1%
Choline 5.9mg 13.5mg 1%
Net carbs 74.26g 29.59g N/A
Sugar 24.85g 15g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +414.6%
Contains more FatsFats +2764.9%
Contains more CarbsCarbs +143.5%
Contains more OtherOther +43.1%
Contains more WaterWater +1825.7%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +7740.6%
Contains more Poly. FatPolyunsaturated fat +7708.7%
Contains less Sat. FatSaturated fat -91.2%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.