Graham cracker vs. French fries — In-Depth Nutrition Comparison
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Differences between graham cracker and french fries
- Graham cracker has more iron, manganese, vitamin B2, folate, selenium, vitamin B3, and phosphorus, while french fries have more vitamin B6 and potassium.
- Graham cracker's daily need coverage for iron is 37% higher.
- French fries contain 8 times less vitamin B2 than graham cracker. Graham cracker contains 0.317mg of vitamin B2, while french fries contain 0.039mg.
- The amount of sodium in french fries is lower.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Fast foods, potato, french fried in vegetable oil.
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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 | +14.3% |
| Contains more CalciumCalcium | +327.8% |
| Contains more IronIron | +366.7% |
| Contains more CopperCopper | +37.1% |
| Contains more ZincZinc | +92% |
| Contains more PhosphorusPhosphorus | +48% |
| Contains more ManganeseManganese | +312.6% |
| Contains more SeleniumSelenium | +600% |
| Contains more PotassiumPotassium | +240.6% |
| Contains less SodiumSodium | -54.2% |
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 B1Vitamin B1 | +55.9% |
| Contains more Vitamin B2Vitamin B2 | +712.8% |
| Contains more Vitamin B3Vitamin B3 | +47.8% |
| Contains more Vitamin KVitamin K | +27.7% |
| Contains more FolateFolate | +203.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +10.6% |
| Contains more Vitamin B5Vitamin B5 | +38.1% |
| Contains more Vitamin B6Vitamin B6 | +138.5% |
| Contains more CholineCholine | +523.7% |
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:
3.43 g
Fats:
14.73 g
Carbs:
41.44 g
Water:
38.55 g
Other:
1.85 g
| Contains more ProteinProtein | +95% |
| Contains more CarbsCarbs | +87.4% |
| Contains more FatsFats | +39% |
| Contains more WaterWater | +1037.2% |
| Contains more OtherOther | +11.4% |
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
2.336 g
Monounsaturated fat:
Mono. Fat
5.969 g
Polyunsaturated fat:
Poly. Fat
5.398 g
| Contains less Sat. FatSaturated fat | -30.1% |
| Contains more Mono. FatMonounsaturated fat | +137.9% |
~equal in
Polyunsaturated fat
~5.398g
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 Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.78mg | 0.81mg | 37% |
| Manganese | 1.019mg | 0.247mg | 34% |
| Vitamin B2 | 0.317mg | 0.039mg | 21% |
| Starch | 46.56g | 19% | |
| Vitamin B6 | 0.156mg | 0.372mg | 17% |
| Folate | 91µg | 30µg | 15% |
| Carbs | 77.66g | 41.44g | 12% |
| Potassium | 170mg | 579mg | 12% |
| Sodium | 459mg | 210mg | 11% |
| Selenium | 6.3µg | 0.9µg | 10% |
| Monounsaturated fat | 2.509g | 5.969g | 9% |
| Vitamin B3 | 4.439mg | 3.004mg | 9% |
| Phosphorus | 185mg | 125mg | 9% |
| Vitamin B1 | 0.265mg | 0.17mg | 8% |
| Protein | 6.69g | 3.43g | 7% |
| Choline | 5.9mg | 36.8mg | 6% |
| Calories | 430kcal | 312kcal | 6% |
| Calcium | 77mg | 18mg | 6% |
| Fats | 10.6g | 14.73g | 6% |
| Copper | 0.17mg | 0.124mg | 5% |
| Vitamin C | 0mg | 4.7mg | 5% |
| Zinc | 0.96mg | 0.5mg | 4% |
| Vitamin B5 | 0.42mg | 0.58mg | 3% |
| Vitamin K | 14.3µg | 11.2µg | 3% |
| Saturated fat | 1.633g | 2.336g | 3% |
| Fiber | 3.4g | 3.8g | 2% |
| Vitamin E | 1.51mg | 1.67mg | 1% |
| Fructose | 0.99g | 1% | |
| Magnesium | 40mg | 35mg | 1% |
| Net carbs | 74.26g | 37.64g | N/A |
| Sugar | 24.85g | 0.3g | N/A |
| Trans fat | 0.055g | 0.06g | N/A |
| Polyunsaturated fat | 5.388g | 5.398g | 0% |
| Omega-3 - ALA | 0.599g | 0.407g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.029g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 4.898g | N/A |
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 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%
27%
Minerals Daily Need Coverage Score
60%
28%
Comparison summary
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 0.703g)
Which food is lower in Sugar?
French fries is lower in Sugar (difference - 24.55g)
Which food contains less Sodium?
French fries contains less Sodium (difference - 249mg)
Which food is lower in glycemic index?
French fries is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.