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Graham cracker vs. Cranberries — In-Depth Nutrition Comparison

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Differences between graham cracker and cranberries

  • Graham cracker has more iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, and copper, while cranberries have more vitamin C.
  • Graham cracker's daily need coverage for iron is 44% higher.
  • Cranberries contain 230 times less sodium than graham cracker. Graham cracker contains 459mg of sodium, while cranberries contain 2mg.
  • Cranberries have a lower glycemic index. The glycemic index of cranberries is 45, while the glycemic index of graham cracker is 74.

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

Infographic

Graham cracker vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +566.7%
Contains more CalciumCalcium +862.5%
Contains more PotassiumPotassium +112.5%
Contains more IronIron +1543.5%
Contains more CopperCopper +203.6%
Contains more ZincZinc +966.7%
Contains more PhosphorusPhosphorus +1581.8%
Contains more ManganeseManganese +281.6%
Contains more SeleniumSelenium +6200%
Contains less SodiumSodium -99.6%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin EVitamin E +14.4%
Contains more Vitamin B1Vitamin B1 +2108.3%
Contains more Vitamin B2Vitamin B2 +1485%
Contains more Vitamin B3Vitamin B3 +4295%
Contains more Vitamin B5Vitamin B5 +42.4%
Contains more Vitamin B6Vitamin B6 +173.7%
Contains more Vitamin KVitamin K +186%
Contains more FolateFolate +9000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~5.5mg

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: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +1354.3%
Contains more FatsFats +8053.8%
Contains more CarbsCarbs +548.8%
Contains more OtherOther +1283.3%
Contains more WaterWater +2475.8%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +13838.9%
Contains more Poly. FatPolyunsaturated fat +9696.4%
Contains less Sat. FatSaturated fat -99.5%

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
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +14162.5%
Contains more FructoseFructose +47.8%
Contains more GlucoseGlucose +230.8%
~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 Cranberries
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Cranberries DV% diff.
Iron 3.78mg 0.23mg 44%
Polyunsaturated fat 5.388g 0.055g 36%
Manganese 1.019mg 0.267mg 33%
Vitamin B3 4.439mg 0.101mg 27%
Phosphorus 185mg 11mg 25%
Folate 91µg 1µg 23%
Vitamin B2 0.317mg 0.02mg 23%
Carbs 77.66g 11.97g 22%
Vitamin B1 0.265mg 0.012mg 21%
Sodium 459mg 2mg 20%
Starch 46.56g 0g 19%
Calories 430kcal 46kcal 19%
Fats 10.6g 0.13g 16%
Vitamin C 0mg 14mg 16%
Copper 0.17mg 0.056mg 13%
Protein 6.69g 0.46g 12%
Selenium 6.3µg 0.1µg 11%
Zinc 0.96mg 0.09mg 8%
Vitamin K 14.3µg 5µg 8%
Vitamin B6 0.156mg 0.057mg 8%
Magnesium 40mg 6mg 8%
Saturated fat 1.633g 0.008g 7%
Calcium 77mg 8mg 7%
Monounsaturated fat 2.509g 0.018g 6%
Vitamin B5 0.42mg 0.295mg 3%
Potassium 170mg 80mg 3%
Vitamin E 1.51mg 1.32mg 1%
Fiber 3.4g 3.6g 1%
Net carbs 74.26g 8.37g N/A
Sugar 24.85g 4.27g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.055g 0g N/A
Choline 5.9mg 5.5mg 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%
Fructose 0.99g 0.67g 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?

ok
ok
is better in case of low diet
Graham cracker Cranberries
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
10%
Cranberries
Minerals Daily Need Coverage Score
60%
Graham cracker
8%
Cranberries

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 Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 20.58g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 1.625g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.