Graham cracker vs. Dates — In-Depth Nutrition Comparison
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Significant differences between Graham cracker and Dates
- Graham cracker has more Iron, Manganese, Vitamin B3, Vitamin B2, Folate, Vitamin B1, and Phosphorus, however, Dates are richer in Fiber, and Potassium.
- Graham cracker covers your daily Iron needs 35% more than Dates .
- Dates have 230 times less Sodium than Graham cracker. Graham cracker has 459mg of Sodium, while Dates have 2mg.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Dates, deglet noor.
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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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Calcium
+97.4%
Contains
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Iron
+270.6%
Contains
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Phosphorus
+198.4%
Contains
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Zinc
+231%
Contains
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Manganese
+288.9%
Contains
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Selenium
+110%
Contains
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Potassium
+285.9%
Contains
less
Sodium
-99.6%
Contains
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Copper
+21.2%
Equal in Magnesium - 43
Contains
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Calcium
+97.4%
Contains
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Iron
+270.6%
Contains
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Phosphorus
+198.4%
Contains
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Zinc
+231%
Contains
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Manganese
+288.9%
Contains
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Selenium
+110%
Contains
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Potassium
+285.9%
Contains
less
Sodium
-99.6%
Contains
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Copper
+21.2%
Equal in Magnesium - 43
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 E
+2920%
Contains
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Vitamin B1
+409.6%
Contains
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Vitamin B2
+380.3%
Contains
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Vitamin B3
+248.4%
Contains
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Folate
+378.9%
Contains
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Vitamin K
+429.6%
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Vitamin A
+400%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+40.2%
Equal in Vitamin B6 - 0.165
Contains
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Vitamin E
+2920%
Contains
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Vitamin B1
+409.6%
Contains
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Vitamin B2
+380.3%
Contains
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Vitamin B3
+248.4%
Contains
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Folate
+378.9%
Contains
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Vitamin K
+429.6%
Contains
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Vitamin A
+400%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+40.2%
Equal in Vitamin B6 - 0.165
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+173.1%
Contains
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Fats
+2617.9%
Contains
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Water
+505.6%
Equal in Carbs - 75.03
Equal in Other - 1.6
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Contains
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Protein
+173.1%
Contains
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Fats
+2617.9%
Contains
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Water
+505.6%
Equal in Carbs - 75.03
Equal in Other - 1.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+6869.4%
Contains
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Polyunsaturated fat
+28257.9%
Contains
less
Saturated Fat
-98%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.036 g
Polyunsaturated fat:
0.019 g
Contains
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Monounsaturated Fat
+6869.4%
Contains
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Polyunsaturated fat
+28257.9%
Contains
less
Saturated Fat
-98%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Glucose
+1810.6%
Contains
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Fructose
+1875.8%
Contains
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Maltose
+∞%
Equal in Sucrose - 23.84
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:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
Contains
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Starch
+∞%
Contains
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Glucose
+1810.6%
Contains
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Fructose
+1875.8%
Contains
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Maltose
+∞%
Equal in Sucrose - 23.84
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 Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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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 | 67.03g |
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| Protein | 6.69g | 2.45g |
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| Fats | 10.6g | 0.39g |
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| Carbs | 77.66g | 75.03g |
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| Calories | 430kcal | 282kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g | 19.56g |
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| Sugar | 24.85g | 63.35g |
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| Fiber | 3.4g | 8g |
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| Calcium | 77mg | 39mg |
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| Iron | 3.78mg | 1.02mg |
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| Magnesium | 40mg | 43mg |
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| Phosphorus | 185mg | 62mg |
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| Potassium | 170mg | 656mg |
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| Sodium | 459mg | 2mg |
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| Zinc | 0.96mg | 0.29mg |
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| Copper | 0.17mg | 0.206mg |
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| Manganese | 1.019mg | 0.262mg |
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| Selenium | 6.3µg | 3µg |
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| Vitamin A | 2IU | 10IU |
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| Vitamin E | 1.51mg | 0.05mg |
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| Vitamin C | 0mg | 0.4mg |
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| Vitamin B1 | 0.265mg | 0.052mg |
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| Vitamin B2 | 0.317mg | 0.066mg |
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| Vitamin B3 | 4.439mg | 1.274mg |
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| Vitamin B5 | 0.42mg | 0.589mg |
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| Vitamin B6 | 0.156mg | 0.165mg |
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| Folate | 91µg | 19µg |
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| Vitamin K | 14.3µg | 2.7µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Trans Fat | 0.055g | 0g |
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| Saturated Fat | 1.633g | 0.032g |
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| Monounsaturated Fat | 2.509g | 0.036g |
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| Polyunsaturated fat | 5.388g | 0.019g |
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| Omega-6 - Eicosadienoic acid | 0.004g | 0g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g | 0g |
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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%
12%
Minerals Daily Need Coverage Score
60%
29%
Comparison summary
Which food is lower in Sugar?
Graham cracker is lower in Sugar (difference - 38.5g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food contains less Sodium?
Dates contains less Sodium (difference - 457mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 1.601g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.