Graham cracker vs. Feta — In-Depth Nutrition Comparison
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Important differences between graham cracker and feta
- Graham cracker has more manganese, iron, and vitamin B3; however, feta has more vitamin B12, calcium, vitamin B2, phosphorus, and vitamin B6.
- Feta's daily need coverage for vitamin B12 is 70% more.
- Graham cracker has 36 times more manganese than feta. Graham cracker has 1.019mg of manganese, while feta has 0.028mg.
- Graham cracker is lower in saturated fat.
- Graham cracker has a higher glycemic index than feta.
The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Cheese, feta.
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 MagnesiumMagnesium | +110.5% |
| Contains more PotassiumPotassium | +174.2% |
| Contains more IronIron | +481.5% |
| Contains more CopperCopper | +431.3% |
| Contains less SodiumSodium | -49.9% |
| Contains more ManganeseManganese | +3539.3% |
| Contains more CalciumCalcium | +540.3% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +82.2% |
| Contains more SeleniumSelenium | +138.1% |
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 | +738.9% |
| Contains more Vitamin B1Vitamin B1 | +72.1% |
| Contains more Vitamin B3Vitamin B3 | +347.9% |
| Contains more Vitamin KVitamin K | +694.4% |
| Contains more FolateFolate | +184.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +166.2% |
| Contains more Vitamin B5Vitamin B5 | +130.2% |
| Contains more Vitamin B6Vitamin B6 | +171.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +161% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.69µg | 70% |
| Saturated fat | 1.633g | 14.946g | 61% |
| Manganese | 1.019mg | 0.028mg | 43% |
| Calcium | 77mg | 493mg | 42% |
| Vitamin B2 | 0.317mg | 0.844mg | 41% |
| Iron | 3.78mg | 0.65mg | 39% |
| Polyunsaturated fat | 5.388g | 0.591g | 32% |
| Cholesterol | 0mg | 89mg | 30% |
| Carbs | 77.66g | 4.09g | 25% |
| Vitamin B3 | 4.439mg | 0.991mg | 22% |
| Phosphorus | 185mg | 337mg | 22% |
| Vitamin B6 | 0.156mg | 0.424mg | 21% |
| Sodium | 459mg | 917mg | 20% |
| Starch | 46.56g | 19% | |
| Zinc | 0.96mg | 2.88mg | 17% |
| Selenium | 6.3µg | 15µg | 16% |
| Fats | 10.6g | 21.28g | 16% |
| Copper | 0.17mg | 0.032mg | 15% |
| Folate | 91µg | 32µg | 15% |
| Protein | 6.69g | 14.21g | 15% |
| Vitamin A | 0µg | 125µg | 14% |
| Fiber | 3.4g | 0g | 14% |
| Vitamin B5 | 0.42mg | 0.967mg | 11% |
| Vitamin K | 14.3µg | 1.8µg | 10% |
| Vitamin E | 1.51mg | 0.18mg | 9% |
| Vitamin B1 | 0.265mg | 0.154mg | 9% |
| Calories | 430kcal | 264kcal | 8% |
| Magnesium | 40mg | 19mg | 5% |
| Monounsaturated fat | 2.509g | 4.623g | 5% |
| Potassium | 170mg | 62mg | 3% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Choline | 5.9mg | 15.4mg | 2% |
| Vitamin D | 0IU | 16IU | 2% |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 4.09g | N/A |
| Sugar | 24.85g | 4.09g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.2mg | 0% | |
| Threonine | 0.637mg | 0% | |
| Isoleucine | 0.803mg | 0% | |
| Leucine | 1.395mg | 0% | |
| Lysine | 1.219mg | 0% | |
| Methionine | 0.368mg | 0% | |
| Phenylalanine | 0.675mg | 0% | |
| Valine | 1.065mg | 0% | |
| Histidine | 0.397mg | 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 |
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:
14.21 g
Fats:
21.28 g
Carbs:
4.09 g
Water:
55.22 g
Other:
5.2 g
| Contains more CarbsCarbs | +1798.8% |
| Contains more ProteinProtein | +112.4% |
| Contains more FatsFats | +100.8% |
| Contains more WaterWater | +1528.9% |
| Contains more OtherOther | +213.3% |
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
14.946 g
Monounsaturated fat:
Mono. Fat
4.623 g
Polyunsaturated fat:
Poly. Fat
0.591 g
| Contains less Sat. FatSaturated fat | -89.1% |
| Contains more Poly. FatPolyunsaturated fat | +811.7% |
| Contains more Mono. FatMonounsaturated fat | +84.3% |
