Graham cracker vs. Ham — In-Depth Nutrition Comparison

Compare

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.

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.

Graham cracker

Ham

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%

~equal in Phosphorus ~196mg

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.

Graham cracker

Ham

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%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~4.023mg

~equal in Vitamin B5 ~0.403mg

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