Graham cracker vs. Durian — In-Depth Nutrition Comparison
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A recap on differences between Graham cracker and Durian
- Graham cracker has more Iron, Manganese, Vitamin B3, Phosphorus, Folate, and Vitamin B2, however, Durian is higher in Vitamin C, Vitamin B6, and Vitamin B1.
- Graham cracker covers your daily Iron needs 42% more than Durian.
- Durian contains 230 times less Sodium than Graham cracker. Graham cracker contains 459mg of Sodium, while Durian contains 2mg.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Durian, raw or frozen.
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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Calcium
+1183.3%
Contains
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Iron
+779.1%
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Magnesium
+33.3%
Contains
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Phosphorus
+374.4%
Contains
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Zinc
+242.9%
Contains
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Manganese
+213.5%
Contains
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Potassium
+156.5%
Contains
less
Sodium
-99.6%
Contains
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Copper
+21.8%
Contains
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Calcium
+1183.3%
Contains
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Iron
+779.1%
Contains
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Magnesium
+33.3%
Contains
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Phosphorus
+374.4%
Contains
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Zinc
+242.9%
Contains
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Manganese
+213.5%
Contains
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Potassium
+156.5%
Contains
less
Sodium
-99.6%
Contains
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Copper
+21.8%
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.
:
Contains
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Vitamin B2
+58.5%
Contains
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Vitamin B3
+313.3%
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Vitamin B5
+82.6%
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Folate
+152.8%
Contains
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Vitamin A
+2100%
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Vitamin C
+∞%
Contains
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Vitamin B1
+41.1%
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Vitamin B6
+102.6%
Contains
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Vitamin B2
+58.5%
Contains
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Vitamin B3
+313.3%
Contains
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Vitamin B5
+82.6%
Contains
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Folate
+152.8%
Contains
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Vitamin A
+2100%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+41.1%
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Vitamin B6
+102.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+355.1%
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Fats
+98.9%
Contains
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Carbs
+186.7%
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Other
+48.2%
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Water
+1817.1%
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
1.47 g
Fats:
5.33 g
Carbs:
27.09 g
Water:
64.99 g
Other:
1.12 g
Contains
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Protein
+355.1%
Contains
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Fats
+98.9%
Contains
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Carbs
+186.7%
Contains
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Other
+48.2%
Contains
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Water
+1817.1%
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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| Rich in minerals |
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| Lower in price |
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| Lower in Sugar |
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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 | 23.29g |
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| Protein | 6.69g | 1.47g |
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| Fats | 10.6g | 5.33g |
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| Carbs | 77.66g | 27.09g |
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| Calories | 430kcal | 147kcal |
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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 | 3.8g |
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| Calcium | 77mg | 6mg |
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| Iron | 3.78mg | 0.43mg |
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| Magnesium | 40mg | 30mg |
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| Phosphorus | 185mg | 39mg |
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| Potassium | 170mg | 436mg |
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| Sodium | 459mg | 2mg |
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| Zinc | 0.96mg | 0.28mg |
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| Copper | 0.17mg | 0.207mg |
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| Manganese | 1.019mg | 0.325mg |
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| Selenium | 6.3µg |
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| Vitamin A | 2IU | 44IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin E | 1.51mg |
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| Vitamin C | 0mg | 19.7mg |
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| Vitamin B1 | 0.265mg | 0.374mg |
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| Vitamin B2 | 0.317mg | 0.2mg |
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| Vitamin B3 | 4.439mg | 1.074mg |
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| Vitamin B5 | 0.42mg | 0.23mg |
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| Vitamin B6 | 0.156mg | 0.316mg |
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| Folate | 91µg | 36µg |
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| Vitamin K | 14.3µg |
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| Trans Fat | 0.055g | 0g |
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| Saturated Fat | 1.633g |
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| Monounsaturated Fat | 2.509g |
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| Polyunsaturated fat | 5.388g |
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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%
28%
Minerals Daily Need Coverage Score
60%
21%
Comparison summary
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker is cheaper (difference - $1)
Which food is lower in Sugar?
Durian is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Durian contains less Sodium (difference - 457mg)
Which food is lower in Saturated Fat?
Durian is lower in Saturated Fat (difference - 1.633g)
Which food is lower in glycemic index?
Durian is lower in glycemic index (difference - 25)
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.