Graham cracker vs. Cracker — In-Depth Nutrition Comparison
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Important differences between Graham cracker and Cracker
- Graham cracker has more Manganese, Copper, and Vitamin B6, however, Cracker has more Vitamin K, Vitamin B1, Vitamin B2, Vitamin E , and Phosphorus.
- Cracker's daily need coverage for Vitamin K is 46% more.
- Graham cracker has 2 times more Vitamin B6 than Cracker. Graham cracker has 0.156mg of Vitamin B6, while Cracker has 0.063mg.
- Graham cracker is lower in Sodium.
The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Crackers, standard snack-type, regular.
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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
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Magnesium
+122.2%
Contains
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Potassium
+44.1%
Contains
less
Sodium
-36.8%
Contains
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Zinc
+95.9%
Contains
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Copper
+63.5%
Contains
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Manganese
+107.5%
Contains
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Calcium
+55.8%
Contains
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Phosphorus
+34.1%
Equal in Iron - 4.03
Equal in Selenium - 6.7
Contains
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Magnesium
+122.2%
Contains
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Potassium
+44.1%
Contains
less
Sodium
-36.8%
Contains
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Zinc
+95.9%
Contains
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Copper
+63.5%
Contains
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Manganese
+107.5%
Contains
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Calcium
+55.8%
Contains
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Phosphorus
+34.1%
Equal in Iron - 4.03
Equal in Selenium - 6.7
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
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Vitamin A
+∞%
Contains
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Vitamin B6
+147.6%
Contains
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Vitamin E
+100.7%
Contains
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Vitamin B1
+57%
Contains
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Vitamin B2
+43.8%
Contains
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Vitamin K
+384.6%
Equal in Vitamin B3 - 4.352
Equal in Vitamin B5 - 0.417
Equal in Folate - 92
Contains
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Vitamin A
+∞%
Contains
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Vitamin B6
+147.6%
Contains
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Vitamin E
+100.7%
Contains
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Vitamin B1
+57%
Contains
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Vitamin B2
+43.8%
Contains
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Vitamin K
+384.6%
Equal in Vitamin B3 - 4.352
Equal in Vitamin B5 - 0.417
Equal in Folate - 92
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+26.7%
Contains
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Fats
+149.3%
Contains
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Other
+50%
Equal in Protein - 6.64
Equal in Water - 3.14
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Contains
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Carbs
+26.7%
Contains
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Fats
+149.3%
Contains
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Other
+50%
Equal in Protein - 6.64
Equal in Water - 3.14
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-70.6%
Contains
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Monounsaturated Fat
+161.2%
Contains
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Polyunsaturated fat
+143.8%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
5.562 g
Monounsaturated Fat:
6.553 g
Polyunsaturated fat:
13.137 g
Contains
less
Saturated Fat
-70.6%
Contains
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Monounsaturated Fat
+161.2%
Contains
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Polyunsaturated fat
+143.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+228.3%
Contains
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Glucose
+121.3%
Contains
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Fructose
+241.4%
Contains
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Maltose
+∞%
Equal in Starch - 49.69
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
Starch:
49.69 g
Sucrose:
6.95 g
Glucose:
0.47 g
Fructose:
0.29 g
Lactose:
0 g
Maltose:
0.48 g
Galactose:
0 g
Contains
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Sucrose
+228.3%
Contains
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Glucose
+121.3%
Contains
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Fructose
+241.4%
Contains
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Maltose
+∞%
Equal in Starch - 49.69
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 59g |
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| Protein | 6.69g | 6.64g |
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| Fats | 10.6g | 26.43g |
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| Carbs | 77.66g | 61.3g |
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| Calories | 430kcal | 510kcal |
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| Starch | 46.56g | 49.69g |
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| Fructose | 0.99g | 0.29g |
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| Sugar | 24.85g | 8.18g |
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| Fiber | 3.4g | 2.3g |
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| Calcium | 77mg | 120mg |
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| Iron | 3.78mg | 4.03mg |
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| Magnesium | 40mg | 18mg |
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| Phosphorus | 185mg | 248mg |
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| Potassium | 170mg | 118mg |
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| Sodium | 459mg | 726mg |
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| Zinc | 0.96mg | 0.49mg |
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| Copper | 0.17mg | 0.104mg |
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| Manganese | 1.019mg | 0.491mg |
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| Selenium | 6.3µg | 6.7µg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 1.51mg | 3.03mg |
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| Vitamin B1 | 0.265mg | 0.416mg |
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| Vitamin B2 | 0.317mg | 0.456mg |
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| Vitamin B3 | 4.439mg | 4.352mg |
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| Vitamin B5 | 0.42mg | 0.417mg |
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| Vitamin B6 | 0.156mg | 0.063mg |
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| Folate | 91µg | 92µg |
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| Vitamin K | 14.3µg | 69.3µg |
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| Tryptophan | 0.084mg |
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| Threonine | 0.193mg |
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| Isoleucine | 0.246mg |
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| Leucine | 0.471mg |
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| Lysine | 0.103mg |
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| Methionine | 0.112mg |
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| Phenylalanine | 0.331mg |
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| Valine | 0.294mg |
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| Histidine | 0.145mg |
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| Trans Fat | 0.055g | 1.076g |
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| Saturated Fat | 1.633g | 5.562g |
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| Monounsaturated Fat | 2.509g | 6.553g |
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| Polyunsaturated fat | 5.388g | 13.137g |
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| Omega-6 - Eicosadienoic acid | 0.004g | 0.009g |
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| Omega-6 - Linoleic acid | 4.735g | 11.48g |
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| Omega-6 - Gamma-linoleic acid | 0.024g | 0.062g |
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| Omega-3 - ALA | 0.599g | 1.485g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
53%
Minerals Daily Need Coverage Score
60%
56%
Comparison summary
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 267mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 3.929g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cracker is lower in Sugar (difference - 16.67g)
Which food is lower in glycemic index?
Cracker is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.