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  6. Graham cracker vs. Glutinous rice

Graham cracker vs. Glutinous rice — In-Depth Nutrition Comparison

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How are graham cracker and glutinous rice different?

  • Graham cracker is higher than glutinous rice in iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, copper, and vitamin K.
  • Graham cracker covers your daily need for iron, 46% more than glutinous rice.
  • Glutinous rice is lower in sodium.
  • Glutinous rice has a higher glycemic index (98) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Rice, white, glutinous, unenriched, cooked types were used in this article.

Infographic

Graham cracker vs Glutinous rice infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +3750%
Contains more PotassiumPotassium +1600%
Contains more IronIron +2600%
Contains more CopperCopper +246.9%
Contains more ZincZinc +134.1%
Contains more PhosphorusPhosphorus +2212.5%
Contains more ManganeseManganese +288.9%
Contains more SeleniumSelenium +12.5%
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.
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%
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin EVitamin E +3675%
Contains more Vitamin B1Vitamin B1 +1225%
Contains more Vitamin B2Vitamin B2 +2338.5%
Contains more Vitamin B3Vitamin B3 +1430.7%
Contains more Vitamin B5Vitamin B5 +95.3%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9000%
Contains more CholineCholine +181%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Glutinous rice DV% diff.
Iron 3.78mg 0.14mg 46%
Polyunsaturated fat 5.388g 0.069g 35%
Manganese 1.019mg 0.262mg 33%
Vitamin B3 4.439mg 0.29mg 26%
Phosphorus 185mg 8mg 25%
Vitamin B2 0.317mg 0.013mg 23%
Folate 91µg 1µg 23%
Vitamin B1 0.265mg 0.02mg 20%
Sodium 459mg 5mg 20%
Carbs 77.66g 21.09g 19%
Starch 46.56g 19%
Calories 430kcal 97kcal 17%
Fats 10.6g 0.19g 16%
Copper 0.17mg 0.049mg 13%
Vitamin K 14.3µg 0µg 12%
Fiber 3.4g 1g 10%
Vitamin E 1.51mg 0.04mg 10%
Vitamin B6 0.156mg 0.026mg 10%
Protein 6.69g 2.02g 9%
Calcium 77mg 2mg 8%
Magnesium 40mg 5mg 8%
Saturated fat 1.633g 0.039g 7%
Monounsaturated fat 2.509g 0.07g 6%
Potassium 170mg 10mg 5%
Zinc 0.96mg 0.41mg 5%
Vitamin B5 0.42mg 0.215mg 4%
Fructose 0.99g 1%
Selenium 6.3µg 5.6µg 1%
Choline 5.9mg 2.1mg 1%
Net carbs 74.26g 20.09g N/A
Sugar 24.85g 0.05g N/A
Trans fat 0.055g N/A
Tryptophan 0.023mg 0%
Threonine 0.072mg 0%
Isoleucine 0.087mg 0%
Leucine 0.167mg 0%
Lysine 0.073mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.108mg 0%
Valine 0.123mg 0%
Histidine 0.047mg 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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +231.2%
Contains more FatsFats +5478.9%
Contains more CarbsCarbs +268.2%
Contains more OtherOther +2271.4%
Contains more WaterWater +2160.5%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +3484.3%
Contains more Poly. FatPolyunsaturated fat +7708.7%
Contains less Sat. FatSaturated fat -97.6%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.