Graham cracker vs. Groat — In-Depth Nutrition Comparison
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Differences between graham cracker and groat
- Graham cracker has more iron, folate, and vitamin B1, while groat has more copper, magnesium, fiber, phosphorus, vitamin B5, and vitamin B3.
- Groat's daily need coverage for copper is 103% higher.
- Groat contains 459 times less sodium than graham cracker. Graham cracker contains 459mg of sodium, while groat contains 1mg.
- Groat has a lower glycemic index. The glycemic index of groat is 54, while the glycemic index of graham cracker is 74.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Buckwheat.
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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 CalciumCalcium | +327.8% |
| Contains more IronIron | +71.8% |
| Contains more MagnesiumMagnesium | +477.5% |
| Contains more PotassiumPotassium | +170.6% |
| Contains more CopperCopper | +547.1% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +87.6% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +27.6% |
| Contains more SeleniumSelenium | +31.7% |
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 | +162.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +203.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +34.1% |
| Contains more Vitamin B3Vitamin B3 | +58.1% |
| Contains more Vitamin B5Vitamin B5 | +193.6% |
| Contains more Vitamin B6Vitamin B6 | +34.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.17mg | 1.1mg | 103% |
| Magnesium | 40mg | 231mg | 45% |
| Polyunsaturated fat | 5.388g | 1.039g | 29% |
| Fiber | 3.4g | 10g | 26% |
| Phosphorus | 185mg | 347mg | 23% |
| Sodium | 459mg | 1mg | 20% |
| Iron | 3.78mg | 2.2mg | 20% |
| Starch | 46.56g | 19% | |
| Vitamin B3 | 4.439mg | 7.02mg | 16% |
| Vitamin B5 | 0.42mg | 1.233mg | 16% |
| Folate | 91µg | 30µg | 15% |
| Vitamin B1 | 0.265mg | 0.101mg | 14% |
| Zinc | 0.96mg | 2.4mg | 13% |
| Protein | 6.69g | 13.25g | 13% |
| Vitamin K | 14.3µg | 12% | |
| Manganese | 1.019mg | 1.3mg | 12% |
| Fats | 10.6g | 3.4g | 11% |
| Vitamin E | 1.51mg | 10% | |
| Potassium | 170mg | 460mg | 9% |
| Vitamin B2 | 0.317mg | 0.425mg | 8% |
| Calcium | 77mg | 18mg | 6% |
| Saturated fat | 1.633g | 0.741g | 4% |
| Monounsaturated fat | 2.509g | 1.04g | 4% |
| Calories | 430kcal | 343kcal | 4% |
| Selenium | 6.3µg | 8.3µg | 4% |
| Vitamin B6 | 0.156mg | 0.21mg | 4% |
| Carbs | 77.66g | 71.5g | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Net carbs | 74.26g | 61.5g | N/A |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.192mg | 0% | |
| Threonine | 0.506mg | 0% | |
| Isoleucine | 0.498mg | 0% | |
| Leucine | 0.832mg | 0% | |
| Lysine | 0.672mg | 0% | |
| Methionine | 0.172mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.678mg | 0% | |
| Histidine | 0.309mg | 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:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
| Contains more FatsFats | +211.8% |
| Contains more ProteinProtein | +98.1% |
| Contains more WaterWater | +187.6% |
| Contains more OtherOther | +26.5% |
~equal in
Carbs
~71.5g
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
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
| Contains more Mono. FatMonounsaturated fat | +141.3% |
| Contains more Poly. FatPolyunsaturated fat | +418.6% |
| Contains less Sat. FatSaturated fat | -54.6% |
