Graham cracker vs. Ham — In-Depth Nutrition Comparison
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What are the differences between graham cracker and ham?
- Graham cracker is higher in manganese, iron, and folate, yet ham is higher in vitamin B1, vitamin B12, selenium, vitamin B6, and zinc.
- Graham cracker's daily need coverage for manganese is 42% more.
- Graham cracker has 30 times more folate than ham. While graham cracker has 91µg of folate, ham has only 3µg.
- The amount of sodium in graham cracker is lower.
- The glycemic index of ham is lower.
We used Cookies, graham crackers, plain or honey (includes cinnamon) and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.
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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 | +185.7% |
| Contains more CalciumCalcium | +862.5% |
| Contains more IronIron | +155.4% |
| Contains more CopperCopper | +115.2% |
| Contains less SodiumSodium | -61.8% |
| Contains more ManganeseManganese | +1787% |
| Contains more PotassiumPotassium | +68.8% |
| Contains more ZincZinc | +200% |
| Contains more SeleniumSelenium | +209.5% |
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 | +504% |
| Contains more Vitamin B2Vitamin B2 | +56.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2933.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +184.5% |
| Contains more Vitamin B6Vitamin B6 | +156.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1342.4% |
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:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +91.7% |
| Contains more CarbsCarbs | +5077.3% |
| Contains more ProteinProtein | +212.9% |
| Contains more WaterWater | +1896.2% |
| Contains more OtherOther | +163.3% |
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
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated fat | -9.8% |
| Contains more Poly. FatPolyunsaturated fat | +897.8% |
~equal in
Monounsaturated fat
~2.62g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.019mg | 0.054mg | 42% |
| Vitamin B1 | 0.265mg | 0.754mg | 41% |
| Polyunsaturated fat | 5.388g | 0.54g | 32% |
| Sodium | 459mg | 1203mg | 32% |
| Iron | 3.78mg | 1.48mg | 29% |
| Protein | 6.69g | 20.93g | 28% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Carbs | 77.66g | 1.5g | 25% |
| Selenium | 6.3µg | 19.5µg | 24% |
| Folate | 91µg | 3µg | 22% |
| Starch | 46.56g | 19% | |
| Vitamin B6 | 0.156mg | 0.4mg | 19% |
| Cholesterol | 0mg | 53mg | 18% |
| Zinc | 0.96mg | 2.88mg | 17% |
| Calories | 430kcal | 145kcal | 14% |
| Fiber | 3.4g | 0g | 14% |
| Choline | 5.9mg | 85.1mg | 14% |
| Vitamin K | 14.3µg | 0µg | 12% |
| Copper | 0.17mg | 0.079mg | 10% |
| Vitamin B2 | 0.317mg | 0.202mg | 9% |
| Vitamin E | 1.51mg | 0.25mg | 8% |
| Fats | 10.6g | 5.53g | 8% |
| Calcium | 77mg | 8mg | 7% |
| Magnesium | 40mg | 14mg | 6% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin B3 | 4.439mg | 4.023mg | 3% |
| Potassium | 170mg | 287mg | 3% |
| Phosphorus | 185mg | 196mg | 2% |
| Fructose | 0.99g | 1% | |
| Saturated fat | 1.633g | 1.81g | 1% |
| Net carbs | 74.26g | 1.5g | N/A |
| Sugar | 24.85g | 0g | N/A |
| Vitamin B5 | 0.42mg | 0.403mg | 0% |
| Trans fat | 0.055g | N/A | |
| Monounsaturated fat | 2.509g | 2.62g | 0% |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.931mg | 0% | |
| Isoleucine | 0.918mg | 0% | |
| Leucine | 1.661mg | 0% | |
| Lysine | 1.775mg | 0% | |
| Methionine | 0.553mg | 0% | |
| Phenylalanine | 0.904mg | 0% | |
| Valine | 0.908mg | 0% | |
| Histidine | 0.75mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
44%
Minerals Daily Need Coverage Score
60%
55%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 24.85g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 744mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 0.177g)
Which food is cheaper?
Graham cracker is cheaper (difference - $0.5)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.