Graham cracker vs. Dashi — In-Depth Nutrition Comparison
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The main differences between graham cracker and dashi
- Graham cracker has more iron, copper, folate, vitamin B1, and fiber; however, dashi has more vitamin K, selenium, choline, and vitamin B12.
- Daily need coverage for vitamin K for dashi is 44% higher.
- Graham cracker is lower in sodium.
Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Soup, bouillon cubes and granules, low sodium, dry.
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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 more IronIron | +267% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +966.7% |
| Contains more PhosphorusPhosphorus | +11.4% |
| Contains less SodiumSodium | -57% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +142.9% |
| Contains more PotassiumPotassium | +81.8% |
| Contains more SeleniumSelenium | +338.1% |
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 more Vitamin EVitamin E | +109.7% |
| Contains more Vitamin B1Vitamin B1 | +165% |
| Contains more Vitamin B3Vitamin B3 | +80.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +56% |
| Contains more FolateFolate | +333.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +35.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +367.8% |
| Contains more CholineCholine | +1840.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
16.7 g
Fats:
13.89 g
Carbs:
64.88 g
Water:
2.3 g
Other:
2.23 g
| Contains more CarbsCarbs | +19.7% |
| Contains more WaterWater | +47.4% |
| Contains more ProteinProtein | +149.6% |
| Contains more FatsFats | +31% |
| Contains more OtherOther | +34.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
3.433 g
Monounsaturated fat:
Mono. Fat
5.365 g
Polyunsaturated fat:
Poly. Fat
4.485 g
| Contains less Sat. FatSaturated fat | -52.4% |
| Contains more Poly. FatPolyunsaturated fat | +20.1% |
| Contains more Mono. FatMonounsaturated fat | +113.8% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.019mg | 44% | |
| Vitamin K | 14.3µg | 66.9µg | 44% |
| Selenium | 6.3µg | 27.6µg | 39% |
| Iron | 3.78mg | 1.03mg | 34% |
| Sodium | 459mg | 1067mg | 26% |
| Protein | 6.69g | 16.7g | 20% |
| Choline | 5.9mg | 114.5mg | 20% |
| Copper | 0.17mg | 0mg | 19% |
| Starch | 46.56g | 19% | |
| Folate | 91µg | 21µg | 18% |
| Vitamin B1 | 0.265mg | 0.1mg | 14% |
| Fiber | 3.4g | 0.2g | 13% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Vitamin B3 | 4.439mg | 2.46mg | 12% |
| Calcium | 77mg | 187mg | 11% |
| Vitamin B2 | 0.317mg | 0.43mg | 9% |
| Saturated fat | 1.633g | 3.433g | 8% |
| Zinc | 0.96mg | 0.09mg | 8% |
| Vitamin B5 | 0.42mg | 8% | |
| Monounsaturated fat | 2.509g | 5.365g | 7% |
| Polyunsaturated fat | 5.388g | 4.485g | 6% |
| Fats | 10.6g | 13.89g | 5% |
| Vitamin E | 1.51mg | 0.72mg | 5% |
| Vitamin B6 | 0.156mg | 0.1mg | 4% |
| Magnesium | 40mg | 56mg | 4% |
| Carbs | 77.66g | 64.88g | 4% |
| Cholesterol | 0mg | 13mg | 4% |
| Potassium | 170mg | 309mg | 4% |
| Vitamin A | 0µg | 25µg | 3% |
| Phosphorus | 185mg | 166mg | 3% |
| Vitamin C | 0mg | 1.1mg | 1% |
| Fructose | 0.99g | 1% | |
| Calories | 430kcal | 438kcal | 0% |
| Net carbs | 74.26g | 64.68g | N/A |
| Sugar | 24.85g | 14.47g | N/A |
| Trans fat | 0.055g | N/A | |
| 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
39%
Minerals Daily Need Coverage Score
60%
53%
Comparison summary
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 608mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 1.8g)
Which food is lower in Sugar?
Dashi is lower in Sugar (difference - 10.38g)
Which food is lower in glycemic index?
Dashi is lower in glycemic index (difference - 74)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
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.