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.
- Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of dates is 42.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Dates, deglet noor.
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 more CalciumCalcium | +97.4% |
| Contains more IronIron | +270.6% |
| Contains more ZincZinc | +231% |
| Contains more PhosphorusPhosphorus | +198.4% |
| Contains more ManganeseManganese | +288.9% |
| Contains more SeleniumSelenium | +110% |
| Contains more PotassiumPotassium | +285.9% |
| Contains more CopperCopper | +21.2% |
| 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.
| Contains more Vitamin EVitamin E | +2920% |
| Contains more Vitamin B1Vitamin B1 | +409.6% |
| Contains more Vitamin B2Vitamin B2 | +380.3% |
| Contains more Vitamin B3Vitamin B3 | +248.4% |
| Contains more Vitamin KVitamin K | +429.6% |
| Contains more FolateFolate | +378.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +40.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 5.388g | 0.019g | 36% |
| Iron | 3.78mg | 1.02mg | 35% |
| Manganese | 1.019mg | 0.262mg | 33% |
| Fructose | 0.99g | 19.56g | 23% |
| Sodium | 459mg | 2mg | 20% |
| Vitamin B3 | 4.439mg | 1.274mg | 20% |
| Vitamin B2 | 0.317mg | 0.066mg | 19% |
| Starch | 46.56g | 19% | |
| Vitamin B1 | 0.265mg | 0.052mg | 18% |
| Phosphorus | 185mg | 62mg | 18% |
| Folate | 91µg | 19µg | 18% |
| Fiber | 3.4g | 8g | 18% |
| Fats | 10.6g | 0.39g | 16% |
| Potassium | 170mg | 656mg | 14% |
| Vitamin K | 14.3µg | 2.7µg | 10% |
| Vitamin E | 1.51mg | 0.05mg | 10% |
| Protein | 6.69g | 2.45g | 8% |
| Calories | 430kcal | 282kcal | 7% |
| Saturated fat | 1.633g | 0.032g | 7% |
| Zinc | 0.96mg | 0.29mg | 6% |
| Selenium | 6.3µg | 3µg | 6% |
| Monounsaturated fat | 2.509g | 0.036g | 6% |
| Calcium | 77mg | 39mg | 4% |
| Copper | 0.17mg | 0.206mg | 4% |
| Vitamin B5 | 0.42mg | 0.589mg | 3% |
| Vitamin B6 | 0.156mg | 0.165mg | 1% |
| Magnesium | 40mg | 43mg | 1% |
| Carbs | 77.66g | 75.03g | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 74.26g | 67.03g | N/A |
| Sugar | 24.85g | 63.35g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Choline | 5.9mg | 6.3mg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
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:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +173.1% |
| Contains more FatsFats | +2617.9% |
| Contains more WaterWater | +505.6% |
~equal in
Carbs
~75.03g
~equal in
Other
~1.6g
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +6869.4% |
| Contains more Poly. FatPolyunsaturated fat | +28257.9% |
| Contains less Sat. FatSaturated fat | -98% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +1810.6% |
| Contains more FructoseFructose | +1875.8% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~23.84g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
