Graham cracker vs. Hash browns — In-Depth Nutrition Comparison
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How are graham cracker and hash browns different?
- Graham cracker is higher in iron, manganese, vitamin B2, folate, vitamin B3, phosphorus, selenium, vitamin B1, and copper; however, hash browns are richer in vitamin E.
- Daily need coverage for iron for graham cracker is 40% higher.
- Graham cracker contains 16 times more selenium than hash browns. While graham cracker contains 6.3µg of selenium, hash browns contain only 0.4µg.
- Hash browns have a lower glycemic index (56) than graham cracker (74).
Cookies, graham crackers, plain or honey (includes cinnamon) and Fast foods, potatoes, hash browns, round pieces or patty are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +90.5% |
| Contains more CalciumCalcium | +305.3% |
| Contains more IronIron | +530% |
| Contains more CopperCopper | +70% |
| Contains more ZincZinc | +166.7% |
| Contains more PhosphorusPhosphorus | +88.8% |
| Contains less SodiumSodium | -18.9% |
| Contains more ManganeseManganese | +544.9% |
| Contains more SeleniumSelenium | +1475% |
| Contains more PotassiumPotassium | +108.8% |
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 B1Vitamin B1 | +93.4% |
| Contains more Vitamin B2Vitamin B2 | +734.2% |
| Contains more Vitamin B3Vitamin B3 | +141.5% |
| Contains more Vitamin KVitamin K | +44.4% |
| Contains more FolateFolate | +658.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +73.5% |
| Contains more Vitamin B6Vitamin B6 | +19.2% |
| Contains more CholineCholine | +201.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 0.6mg | 40% |
| Manganese | 1.019mg | 0.158mg | 37% |
| Vitamin B2 | 0.317mg | 0.038mg | 21% |
| Folate | 91µg | 12µg | 20% |
| Carbs | 77.66g | 28.88g | 16% |
| Vitamin B3 | 4.439mg | 1.838mg | 16% |
| Monounsaturated fat | 2.509g | 7.827g | 13% |
| Phosphorus | 185mg | 98mg | 12% |
| Vitamin B1 | 0.265mg | 0.137mg | 11% |
| Selenium | 6.3µg | 0.4µg | 11% |
| Fats | 10.6g | 17.04g | 10% |
| Starch | 46.56g | 25.74g | 9% |
| Protein | 6.69g | 2.58g | 8% |
| Calories | 430kcal | 272kcal | 8% |
| Copper | 0.17mg | 0.1mg | 8% |
| Vitamin E | 1.51mg | 2.62mg | 7% |
| Vitamin C | 0mg | 5.4mg | 6% |
| Calcium | 77mg | 19mg | 6% |
| Zinc | 0.96mg | 0.36mg | 5% |
| Sodium | 459mg | 566mg | 5% |
| Potassium | 170mg | 355mg | 5% |
| Magnesium | 40mg | 21mg | 5% |
| Saturated fat | 1.633g | 2.54g | 4% |
| Vitamin K | 14.3µg | 9.9µg | 4% |
| Fiber | 3.4g | 2.7g | 3% |
| Vitamin B6 | 0.156mg | 0.186mg | 2% |
| Choline | 5.9mg | 17.8mg | 2% |
| Polyunsaturated fat | 5.388g | 5.665g | 2% |
| Vitamin B5 | 0.42mg | 0.38mg | 1% |
| Fructose | 0.99g | 0.24g | 1% |
| Net carbs | 74.26g | 26.18g | N/A |
| Sugar | 24.85g | 0.56g | N/A |
| Trans fat | 0.055g | 0.056g | N/A |
| Omega-3 - ALA | 0.599g | 0.441g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.03g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 5.131g | 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:
2.58 g
Fats:
17.04 g
Carbs:
28.88 g
Water:
49.27 g
Other:
2.23 g
| Contains more ProteinProtein | +159.3% |
| Contains more CarbsCarbs | +168.9% |
| Contains more FatsFats | +60.8% |
| Contains more WaterWater | +1353.4% |
| Contains more OtherOther | +34.3% |
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
2.54 g
Monounsaturated fat:
Mono. Fat
7.827 g
Polyunsaturated fat:
Poly. Fat
5.665 g
| Contains less Sat. FatSaturated fat | -35.7% |
| Contains more Mono. FatMonounsaturated fat | +212% |
~equal in
Polyunsaturated fat
~5.665g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
25.74 g
Sucrose:
0 g
Glucose:
0.31 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +80.9% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +235.5% |
| Contains more FructoseFructose | +312.5% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
