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Graham cracker vs. Grape — In-Depth Nutrition Comparison

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The main differences between graham cracker and grapes

  • Grapes contain less iron, vitamin B3, phosphorus, folate, vitamin B2, copper, vitamin B1, manganese, and selenium than graham cracker.
  • Daily need coverage for iron for graham cracker is 44% higher.
  • Grapes have 230 times less sodium than graham cracker. Graham cracker has 459mg of sodium, while grapes have 2mg.
  • Graham cracker has a higher glycemic index than grapes.

Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Grapes, american type (slip skin), raw.

Infographic

Graham cracker vs Grape 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%
Grape
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +450%
Contains more IronIron +1203.4%
Contains more CopperCopper +325%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +1750%
Contains more ManganeseManganese +41.9%
Contains more SeleniumSelenium +6200%
Contains more PotassiumPotassium +12.4%
Contains less SodiumSodium -99.6%

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%
Grape
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin EVitamin E +694.7%
Contains more Vitamin B1Vitamin B1 +188%
Contains more Vitamin B2Vitamin B2 +456.1%
Contains more Vitamin B3Vitamin B3 +1379.7%
Contains more Vitamin B5Vitamin B5 +1650%
Contains more Vitamin B6Vitamin B6 +41.8%
Contains more FolateFolate +2175%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~14.6µg
~equal in Choline ~5.6mg

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
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +961.9%
Contains more FatsFats +2928.6%
Contains more CarbsCarbs +352.8%
Contains more OtherOther +191.2%
Contains more WaterWater +2298.2%

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
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +17821.4%
Contains more Poly. FatPolyunsaturated fat +5182.4%
Contains less Sat. FatSaturated fat -93%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Grape
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Grape DV% diff.
Iron 3.78mg 0.29mg 44%
Polyunsaturated fat 5.388g 0.102g 35%
Vitamin B3 4.439mg 0.3mg 26%
Phosphorus 185mg 10mg 25%
Folate 91µg 4µg 22%
Vitamin B2 0.317mg 0.057mg 20%
Carbs 77.66g 17.15g 20%
Sodium 459mg 2mg 20%
Starch 46.56g 19%
Calories 430kcal 67kcal 18%
Fats 10.6g 0.35g 16%
Vitamin B1 0.265mg 0.092mg 14%
Copper 0.17mg 0.04mg 14%
Manganese 1.019mg 0.718mg 13%
Protein 6.69g 0.63g 12%
Selenium 6.3µg 0.1µg 11%
Fiber 3.4g 0.9g 10%
Vitamin E 1.51mg 0.19mg 9%
Zinc 0.96mg 0.04mg 8%
Magnesium 40mg 5mg 8%
Vitamin B5 0.42mg 0.024mg 8%
Saturated fat 1.633g 0.114g 7%
Monounsaturated fat 2.509g 0.014g 6%
Calcium 77mg 14mg 6%
Vitamin B6 0.156mg 0.11mg 4%
Vitamin C 0mg 4mg 4%
Vitamin A 0µg 5µg 1%
Fructose 0.99g 1%
Potassium 170mg 191mg 1%
Net carbs 74.26g 16.25g N/A
Sugar 24.85g 16.25g N/A
Vitamin K 14.3µg 14.6µg 0%
Trans fat 0.055g 0g N/A
Choline 5.9mg 5.6mg 0%
Tryptophan 0.003mg 0%
Threonine 0.017mg 0%
Isoleucine 0.005mg 0%
Leucine 0.013mg 0%
Lysine 0.014mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.013mg 0%
Valine 0.017mg 0%
Histidine 0.023mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Grape
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Graham cracker
10%
Grape
Minerals Daily Need Coverage Score
60%
Graham cracker
15%
Grape

Comparison summary

Which food is lower in Sugar?
Grape
Grape is lower in Sugar (difference - 8.6g)
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Grape
Grape is lower in Saturated fat (difference - 1.519g)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 25)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.5)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.