Graham cracker vs. Garlic — In-Depth Nutrition Comparison
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How are graham cracker and garlic different?
- Graham cracker is richer in iron, vitamin B3, folate, and vitamin B2, while garlic is higher in vitamin B6, vitamin C, manganese, selenium, and copper.
- Garlic covers your daily need for vitamin B6, 83% more than graham cracker.
- Graham cracker contains 30 times more folate than garlic. Graham cracker contains 91µg of folate, while garlic contains 3µg.
- Garlic is lower in sodium.
- Graham cracker has a higher glycemic index (74) than garlic (30).
Cookies, graham crackers, plain or honey (includes cinnamon) and Garlic, raw types were used in this article.
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 | +60% |
| Contains more IronIron | +122.4% |
| Contains more PhosphorusPhosphorus | +20.9% |
| Contains more CalciumCalcium | +135.1% |
| Contains more PotassiumPotassium | +135.9% |
| Contains more CopperCopper | +75.9% |
| Contains more ZincZinc | +20.8% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +64.1% |
| Contains more SeleniumSelenium | +125.4% |
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 | +1787.5% |
| Contains more Vitamin B1Vitamin B1 | +32.5% |
| Contains more Vitamin B2Vitamin B2 | +188.2% |
| Contains more Vitamin B3Vitamin B3 | +534.1% |
| Contains more Vitamin KVitamin K | +741.2% |
| Contains more FolateFolate | +2933.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +41.9% |
| Contains more Vitamin B6Vitamin B6 | +691.7% |
| Contains more CholineCholine | +293.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.156mg | 1.235mg | 83% |
| Vitamin C | 0mg | 31.2mg | 35% |
| Polyunsaturated fat | 5.388g | 0.249g | 34% |
| Manganese | 1.019mg | 1.672mg | 28% |
| Iron | 3.78mg | 1.7mg | 26% |
| Vitamin B3 | 4.439mg | 0.7mg | 23% |
| Folate | 91µg | 3µg | 22% |
| Starch | 46.56g | 19% | |
| Sodium | 459mg | 17mg | 19% |
| Fats | 10.6g | 0.5g | 16% |
| Vitamin B2 | 0.317mg | 0.11mg | 16% |
| Carbs | 77.66g | 33.06g | 15% |
| Calories | 430kcal | 149kcal | 14% |
| Selenium | 6.3µg | 14.2µg | 14% |
| Copper | 0.17mg | 0.299mg | 14% |
| Vitamin K | 14.3µg | 1.7µg | 11% |
| Calcium | 77mg | 181mg | 10% |
| Vitamin E | 1.51mg | 0.08mg | 10% |
| Saturated fat | 1.633g | 0.089g | 7% |
| Potassium | 170mg | 401mg | 7% |
| Monounsaturated fat | 2.509g | 0.011g | 6% |
| Phosphorus | 185mg | 153mg | 5% |
| Fiber | 3.4g | 2.1g | 5% |
| Vitamin B1 | 0.265mg | 0.2mg | 5% |
| Vitamin B5 | 0.42mg | 0.596mg | 4% |
| Magnesium | 40mg | 25mg | 4% |
| Choline | 5.9mg | 23.2mg | 3% |
| Zinc | 0.96mg | 1.16mg | 2% |
| Protein | 6.69g | 6.36g | 1% |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 30.96g | N/A |
| Sugar | 24.85g | 1g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.066mg | 0% | |
| Threonine | 0.157mg | 0% | |
| Isoleucine | 0.217mg | 0% | |
| Leucine | 0.308mg | 0% | |
| Lysine | 0.273mg | 0% | |
| Methionine | 0.076mg | 0% | |
| Phenylalanine | 0.183mg | 0% | |
| Valine | 0.291mg | 0% | |
| Histidine | 0.113mg | 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:
6.36 g
Fats:
0.5 g
Carbs:
33.06 g
Water:
58.58 g
Other:
1.5 g
| Contains more FatsFats | +2020% |
| Contains more CarbsCarbs | +134.9% |
| Contains more WaterWater | +1628% |
~equal in
Protein
~6.36g
~equal in
Other
~1.5g
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
0.089 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.249 g
| Contains more Mono. FatMonounsaturated fat | +22709.1% |
| Contains more Poly. FatPolyunsaturated fat | +2063.9% |
| Contains less Sat. FatSaturated fat | -94.5% |
