Graham cracker vs. Fig bars — In-Depth Nutrition Comparison
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Summary of differences between Graham cracker and Fig bars
- The amount of Manganese, Phosphorus, Vitamin B3, Folate, Iron, Vitamin B1, Vitamin B2, Vitamin K, Vitamin B6, and Vitamin E in Graham cracker is higher than in Fig bars.
- Graham cracker covers your daily need of Manganese 29% more than Fig bars.
- Graham cracker contains 3 times more Phosphorus than Fig bars. While Graham cracker contains 185mg of Phosphorus, Fig bars contain only 62mg.
These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Cookies, fig bars.
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 | +48.1% |
| Contains more CalciumCalcium | +20.3% |
| Contains more IronIron | +30.3% |
| Contains more CopperCopper | +15.6% |
| Contains more ZincZinc | +146.2% |
| Contains more PhosphorusPhosphorus | +198.4% |
| Contains more ManganeseManganese | +197.1% |
| Contains more SeleniumSelenium | +90.9% |
| Contains more PotassiumPotassium | +21.8% |
| Contains less SodiumSodium | -23.7% |
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 | +132.3% |
| Contains more Vitamin B1Vitamin B1 | +67.7% |
| Contains more Vitamin B2Vitamin B2 | +46.1% |
| Contains more Vitamin B3Vitamin B3 | +136.9% |
| Contains more Vitamin B5Vitamin B5 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +108% |
| Contains more Vitamin KVitamin K | +146.6% |
| Contains more FolateFolate | +160% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1550% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +147.5% |
~equal in
Vitamin D
~0µg
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:
3.7 g
Fats:
7.3 g
Carbs:
70.9 g
Water:
16.5 g
Other:
1.6 g
| Contains more ProteinProtein | +80.8% |
| Contains more FatsFats | +45.2% |
| Contains more WaterWater | +386.7% |
~equal in
Carbs
~70.9g
~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
1.123 g
Monounsaturated Fat:
Mono. Fat
3.003 g
Polyunsaturated fat:
Poly. Fat
2.772 g
| Contains more Poly. FatPolyunsaturated fat | +94.4% |
| Contains less Sat. FatSaturated Fat | -31.2% |
| Contains more Mono. FatMonounsaturated Fat | +19.7% |
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 Sugar |
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| Rich in vitamins |
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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 | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 430kcal | 348kcal |
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| Protein | 6.69g | 3.7g |
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| Fats | 10.6g | 7.3g |
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| Vitamin C | 0mg | 0.3mg |
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| Net carbs | 74.26g | 66.3g |
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| Carbs | 77.66g | 70.9g |
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| Magnesium | 40mg | 27mg |
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| Calcium | 77mg | 64mg |
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| Potassium | 170mg | 207mg |
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| Iron | 3.78mg | 2.9mg |
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| Sugar | 24.85g | 46.36g |
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| Fiber | 3.4g | 4.6g |
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| Copper | 0.17mg | 0.147mg |
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| Zinc | 0.96mg | 0.39mg |
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| Starch | 46.56g |
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| Phosphorus | 185mg | 62mg |
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| Sodium | 459mg | 350mg |
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| Vitamin A | 2IU | 33IU |
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| Vitamin A | 0µg | 9µg |
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| Vitamin E | 1.51mg | 0.65mg |
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| Manganese | 1.019mg | 0.343mg |
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| Selenium | 6.3µg | 3.3µg |
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| Vitamin B1 | 0.265mg | 0.158mg |
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| Vitamin B2 | 0.317mg | 0.217mg |
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| Vitamin B3 | 4.439mg | 1.874mg |
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| Vitamin B5 | 0.42mg | 0.364mg |
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| Vitamin B6 | 0.156mg | 0.075mg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 14.3µg | 5.8µg |
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| Folate | 91µg | 35µg |
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| Trans Fat | 0.055g |
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| Choline | 5.9mg | 14.6mg |
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| Saturated Fat | 1.633g | 1.123g |
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| Monounsaturated Fat | 2.509g | 3.003g |
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| Polyunsaturated fat | 5.388g | 2.772g |
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| Tryptophan | 0.046mg |
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| Threonine | 0.113mg |
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| Isoleucine | 0.132mg |
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| Leucine | 0.224mg |
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| Lysine | 0.14mg |
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| Methionine | 0.053mg |
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| Phenylalanine | 0.145mg |
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| Valine | 0.155mg |
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| Histidine | 0.067mg |
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| Fructose | 0.99g |
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| Omega-3 - ALA | 0.599g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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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%
18%
Minerals Daily Need Coverage Score
60%
36%
Comparison summary
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Graham cracker is lower in Sugar (difference - 21.51g)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Sodium?
Fig bars contains less Sodium (difference - 109mg)
Which food is lower in Saturated Fat?
Fig bars is lower in Saturated Fat (difference - 0.51g)
Which food is lower in glycemic index?
Fig bars is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)