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  6. Graham cracker vs. Ginger

Graham cracker vs. Ginger — In-Depth Nutrition Comparison

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How are graham cracker and ginger different?

  • Graham cracker has more iron, manganese, vitamin B3, vitamin B2, phosphorus, folate, vitamin B1, vitamin K, and selenium than ginger.
  • Daily need coverage for iron for graham cracker is 40% higher.
  • Graham cracker contains 143 times more vitamin K than ginger. While graham cracker contains 14.3µg of vitamin K, ginger contains only 0.1µg.
  • Ginger has less sodium.
  • Ginger has a lower glycemic index (10) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Ginger root, raw are the varieties used in this article.

Infographic

Graham cracker vs Ginger 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Ginger
Ginger
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more CalciumCalcium +381.3%
Contains more IronIron +530%
Contains more ZincZinc +182.4%
Contains more PhosphorusPhosphorus +444.1%
Contains more ManganeseManganese +345%
Contains more SeleniumSelenium +800%
Contains more PotassiumPotassium +144.1%
Contains more CopperCopper +32.9%
Contains less SodiumSodium -97.2%
~equal in Magnesium ~43mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Ginger
Ginger
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin EVitamin E +480.8%
Contains more Vitamin B1Vitamin B1 +960%
Contains more Vitamin B2Vitamin B2 +832.4%
Contains more Vitamin B3Vitamin B3 +491.9%
Contains more Vitamin B5Vitamin B5 +106.9%
Contains more Vitamin KVitamin K +14200%
Contains more FolateFolate +727.3%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +388.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Ginger DV% diff.
Iron 3.78mg 0.6mg 40%
Polyunsaturated fat 5.388g 0.154g 35%
Manganese 1.019mg 0.229mg 34%
Vitamin B3 4.439mg 0.75mg 23%
Vitamin B2 0.317mg 0.034mg 22%
Phosphorus 185mg 34mg 22%
Folate 91µg 11µg 20%
Carbs 77.66g 17.77g 20%
Vitamin B1 0.265mg 0.025mg 20%
Sodium 459mg 13mg 19%
Starch 46.56g 19%
Calories 430kcal 80kcal 18%
Fats 10.6g 0.75g 15%
Vitamin K 14.3µg 0.1µg 12%
Selenium 6.3µg 0.7µg 10%
Protein 6.69g 1.82g 10%
Vitamin E 1.51mg 0.26mg 8%
Saturated fat 1.633g 0.203g 7%
Potassium 170mg 415mg 7%
Copper 0.17mg 0.226mg 6%
Fiber 3.4g 2g 6%
Calcium 77mg 16mg 6%
Monounsaturated fat 2.509g 0.154g 6%
Vitamin C 0mg 5mg 6%
Zinc 0.96mg 0.34mg 6%
Choline 5.9mg 28.8mg 4%
Vitamin B5 0.42mg 0.203mg 4%
Fructose 0.99g 1%
Magnesium 40mg 43mg 1%
Net carbs 74.26g 15.77g N/A
Sugar 24.85g 1.7g N/A
Vitamin B6 0.156mg 0.16mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.051mg 0%
Leucine 0.074mg 0%
Lysine 0.057mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.045mg 0%
Valine 0.073mg 0%
Histidine 0.03mg 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Ginger
Ginger
1
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more ProteinProtein +267.6%
Contains more FatsFats +1313.3%
Contains more CarbsCarbs +337%
Contains more OtherOther +115.6%
Contains more WaterWater +2227.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Ginger
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains more Mono. FatMonounsaturated fat +1529.2%
Contains more Poly. FatPolyunsaturated fat +3398.7%
Contains less Sat. FatSaturated fat -87.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.