Graham cracker vs. Fruit salad — In-Depth Nutrition Comparison
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What are the main differences between graham cracker and fruit salad?
- Graham cracker is richer in iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, and copper, yet fruit salad is richer in vitamin A.
- Graham cracker's daily need coverage for iron is 44% higher.
- Graham cracker has 92 times more sodium than fruit salad. Graham cracker has 459mg of sodium, while fruit salad has 5mg.
- Fruit salad has a lower glycemic index than graham cracker.
We used Cookies, graham crackers, plain or honey (includes cinnamon) and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids types in this comparison.
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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 | +400% |
| Contains more CalciumCalcium | +600% |
| Contains more PotassiumPotassium | +46.6% |
| Contains more IronIron | +1412% |
| Contains more CopperCopper | +240% |
| Contains more ZincZinc | +585.7% |
| Contains more PhosphorusPhosphorus | +1221.4% |
| Contains more ManganeseManganese | +574.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -98.9% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2309.1% |
| Contains more Vitamin B2Vitamin B2 | +2164.3% |
| Contains more Vitamin B3Vitamin B3 | +1146.9% |
| Contains more Vitamin B5Vitamin B5 | +692.5% |
| Contains more Vitamin B6Vitamin B6 | +477.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2933.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin 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:
0.51 g
Fats:
0.03 g
Carbs:
13.05 g
Water:
86.15 g
Other:
0.26 g
| Contains more ProteinProtein | +1211.8% |
| Contains more FatsFats | +35233.3% |
| Contains more CarbsCarbs | +495.1% |
| Contains more OtherOther | +538.5% |
| Contains more WaterWater | +2441.3% |
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
0.004 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.011 g
| Contains more Mono. FatMonounsaturated fat | +50080% |
| Contains more Poly. FatPolyunsaturated fat | +48881.8% |
| Contains less Sat. FatSaturated fat | -99.8% |
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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| Rich in vitamins |
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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 | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.78mg | 0.25mg | 44% |
| Manganese | 1.019mg | 0.151mg | 38% |
| Polyunsaturated fat | 5.388g | 0.011g | 36% |
| Vitamin B3 | 4.439mg | 0.356mg | 26% |
| Phosphorus | 185mg | 14mg | 24% |
| Vitamin B2 | 0.317mg | 0.014mg | 23% |
| Folate | 91µg | 3µg | 22% |
| Carbs | 77.66g | 13.05g | 22% |
| Vitamin B1 | 0.265mg | 0.011mg | 21% |
| Sodium | 459mg | 5mg | 20% |
| Starch | 46.56g | 19% | |
| Calories | 430kcal | 50kcal | 19% |
| Fats | 10.6g | 0.03g | 16% |
| Copper | 0.17mg | 0.05mg | 13% |
| Protein | 6.69g | 0.51g | 12% |
| Vitamin K | 14.3µg | 12% | |
| Selenium | 6.3µg | 11% | |
| Vitamin B6 | 0.156mg | 0.027mg | 10% |
| Fiber | 3.4g | 1g | 10% |
| Vitamin E | 1.51mg | 10% | |
| Magnesium | 40mg | 8mg | 8% |
| Calcium | 77mg | 11mg | 7% |
| Vitamin B5 | 0.42mg | 0.053mg | 7% |
| Zinc | 0.96mg | 0.14mg | 7% |
| Saturated fat | 1.633g | 0.004g | 7% |
| Monounsaturated fat | 2.509g | 0.005g | 6% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Vitamin A | 0µg | 30µg | 3% |
| Potassium | 170mg | 116mg | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Net carbs | 74.26g | 12.05g | N/A |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | 0g | N/A |
| 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 |
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%
3%
Minerals Daily Need Coverage Score
60%
8%
Comparison summary
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Fruit salad contains less Sodium (difference - 454mg)
Which food is lower in Saturated fat?
Fruit salad is lower in Saturated fat (difference - 1.629g)
Which food is lower in glycemic index?
Fruit salad is lower in glycemic index (difference - 20)
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 ($)