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Graham cracker vs. Currant — In-Depth Nutrition Comparison

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What are the differences between graham cracker and currants?

  • Graham cracker is higher in manganese, iron, vitamin B3, folate, vitamin B2, phosphorus, vitamin B1, and selenium, yet currants are higher in vitamin C.
  • Currants' daily need coverage for vitamin C is 46% more.
  • Graham cracker has 459 times more sodium than currants. While graham cracker has 459mg of sodium, currants have only 1mg.
  • The glycemic index of currants is lower.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Currants, red and white, raw types in this article.

Infographic

Graham cracker vs Currant 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.
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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +207.7%
Contains more CalciumCalcium +133.3%
Contains more IronIron +278%
Contains more CopperCopper +58.9%
Contains more ZincZinc +317.4%
Contains more PhosphorusPhosphorus +320.5%
Contains more ManganeseManganese +447.8%
Contains more SeleniumSelenium +950%
Contains more PotassiumPotassium +61.8%
Contains less SodiumSodium -99.8%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin EVitamin E +1410%
Contains more Vitamin B1Vitamin B1 +562.5%
Contains more Vitamin B2Vitamin B2 +534%
Contains more Vitamin B3Vitamin B3 +4339%
Contains more Vitamin B5Vitamin B5 +556.3%
Contains more Vitamin B6Vitamin B6 +122.9%
Contains more Vitamin KVitamin K +30%
Contains more FolateFolate +1037.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +28.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +377.9%
Contains more FatsFats +5200%
Contains more CarbsCarbs +462.8%
Contains more OtherOther +155.4%
Contains more WaterWater +2376.4%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +8860.7%
Contains more Poly. FatPolyunsaturated fat +6022.7%
Contains less Sat. FatSaturated fat -99%

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
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3641%
Contains more GlucoseGlucose +209.6%
Contains more FructoseFructose +256.6%
~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 Currant
Rich in minerals ok
Lower in price 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

All nutrients comparison - raw data values

Nutrient Graham cracker Currant DV% diff.
Vitamin C 0mg 41mg 46%
Manganese 1.019mg 0.186mg 36%
Polyunsaturated fat 5.388g 0.088g 35%
Iron 3.78mg 1mg 35%
Vitamin B3 4.439mg 0.1mg 27%
Folate 91µg 8µg 21%
Carbs 77.66g 13.8g 21%
Vitamin B2 0.317mg 0.05mg 21%
Sodium 459mg 1mg 20%
Phosphorus 185mg 44mg 20%
Starch 46.56g 19%
Vitamin B1 0.265mg 0.04mg 19%
Calories 430kcal 56kcal 19%
Fats 10.6g 0.2g 16%
Protein 6.69g 1.4g 11%
Selenium 6.3µg 0.6µg 10%
Vitamin E 1.51mg 0.1mg 9%
Zinc 0.96mg 0.23mg 7%
Vitamin B5 0.42mg 0.064mg 7%
Saturated fat 1.633g 0.017g 7%
Copper 0.17mg 0.107mg 7%
Vitamin B6 0.156mg 0.07mg 7%
Magnesium 40mg 13mg 6%
Monounsaturated fat 2.509g 0.028g 6%
Calcium 77mg 33mg 4%
Fiber 3.4g 4.3g 4%
Potassium 170mg 275mg 3%
Vitamin K 14.3µg 11µg 3%
Fructose 0.99g 3.53g 3%
Net carbs 74.26g 9.5g N/A
Sugar 24.85g 7.37g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.055g 0g N/A
Choline 5.9mg 7.6mg 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 Currant
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
17%
Currant
Minerals Daily Need Coverage Score
60%
Graham cracker
17%
Currant

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.5)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 17.48g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 458mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 1.616g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 49)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.