Graham cracker vs. Crouton — In-Depth Nutrition Comparison
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A recap on differences between Graham cracker and Crouton
- Graham cracker has more Manganese, Vitamin B6, and Phosphorus, however, Crouton is higher in Selenium, Vitamin B1, Folate, Fiber, and Vitamin B3.
- Crouton covers your daily Selenium needs 57% more than Graham cracker.
- Crouton contains 6 times less Vitamin B6 than Graham cracker. Graham cracker contains 0.156mg of Vitamin B6, while Crouton contains 0.026mg.
- Graham cracker has less Sodium.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Croutons, plain.
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.
Contains
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Magnesium
+29%
Contains
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Phosphorus
+60.9%
Contains
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Potassium
+37.1%
Contains
less
Sodium
-34.2%
Contains
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Manganese
+103.8%
Contains
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Selenium
+495.2%
Equal in Calcium - 76
Equal in Iron - 4.08
Equal in Zinc - 0.89
Equal in Copper - 0.163
Contains
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Magnesium
+29%
Contains
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Phosphorus
+60.9%
Contains
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Potassium
+37.1%
Contains
less
Sodium
-34.2%
Contains
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Manganese
+103.8%
Contains
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Selenium
+495.2%
Equal in Calcium - 76
Equal in Iron - 4.08
Equal in Zinc - 0.89
Equal in Copper - 0.163
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 B2
+16.5%
Contains
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Vitamin B6
+500%
Contains
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Vitamin B1
+135.1%
Contains
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Vitamin B3
+22.5%
Contains
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Folate
+45.1%
Equal in Vitamin B5 - 0.429
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+16.5%
Contains
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Vitamin B6
+500%
Contains
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Vitamin B1
+135.1%
Contains
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Vitamin B3
+22.5%
Contains
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Folate
+45.1%
Equal in Vitamin B5 - 0.429
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+60.6%
Contains
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Protein
+77.9%
Contains
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Water
+62.2%
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Other
+50.6%
Equal in Carbs - 73.5
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Contains
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Fats
+60.6%
Contains
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Protein
+77.9%
Contains
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Water
+62.2%
Contains
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Other
+50.6%
Equal in Carbs - 73.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+323.3%
Contains
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Monounsaturated Fat
+21.9%
Equal in Saturated Fat - 1.51
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
1.51 g
Monounsaturated Fat:
3.059 g
Polyunsaturated fat:
1.273 g
Contains
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Polyunsaturated fat
+323.3%
Contains
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Monounsaturated Fat
+21.9%
Equal in Saturated Fat - 1.51
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 price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 68.4g |
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| Protein | 6.69g | 11.9g |
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| Fats | 10.6g | 6.6g |
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| Carbs | 77.66g | 73.5g |
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| Calories | 430kcal | 407kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 24.85g |
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| Fiber | 3.4g | 5.1g |
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| Calcium | 77mg | 76mg |
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| Iron | 3.78mg | 4.08mg |
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| Magnesium | 40mg | 31mg |
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| Phosphorus | 185mg | 115mg |
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| Potassium | 170mg | 124mg |
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| Sodium | 459mg | 698mg |
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| Zinc | 0.96mg | 0.89mg |
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| Copper | 0.17mg | 0.163mg |
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| Manganese | 1.019mg | 0.5mg |
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| Selenium | 6.3µg | 37.5µg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 1.51mg |
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| Vitamin B1 | 0.265mg | 0.623mg |
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| Vitamin B2 | 0.317mg | 0.272mg |
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| Vitamin B3 | 4.439mg | 5.439mg |
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| Vitamin B5 | 0.42mg | 0.429mg |
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| Vitamin B6 | 0.156mg | 0.026mg |
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| Folate | 91µg | 132µg |
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| Vitamin K | 14.3µg |
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| Tryptophan | 0.14mg |
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| Threonine | 0.337mg |
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| Isoleucine | 0.456mg |
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| Leucine | 0.832mg |
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| Lysine | 0.278mg |
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| Methionine | 0.211mg |
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| Phenylalanine | 0.586mg |
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| Valine | 0.514mg |
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| Histidine | 0.255mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 1.633g | 1.51g |
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| Monounsaturated Fat | 2.509g | 3.059g |
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| Polyunsaturated fat | 5.388g | 1.273g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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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%
38%
Minerals Daily Need Coverage Score
60%
70%
Comparison summary
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 239mg)
Which food is cheaper?
Graham cracker is cheaper (difference - $1.5)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 24.85g)
Which food is lower in Saturated Fat?
Crouton is lower in Saturated Fat (difference - 0.123g)
Which food is lower in glycemic index?
Crouton is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.