Graham cracker vs. Lablab — In-Depth Nutrition Comparison

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Differences between graham cracker and lablab

Graham cracker has more vitamin B3, manganese, folate, vitamin B2, and phosphorus, while lablab has more copper, zinc, iron, and magnesium.
Graham cracker's daily need coverage for vitamin B3 is 25% higher.
Lablab contains 66 times less sodium than graham cracker. Graham cracker contains 459mg of sodium, while lablab contains 7mg.
Lablab has a lower glycemic index. The glycemic index of lablab is 45, 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 Hyacinth beans, mature seeds, cooked, boiled, without salt.

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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.

Graham cracker

Lablab

Contains more CalciumCalcium	+92.5%
Contains more PhosphorusPhosphorus	+54.2%
Contains more ManganeseManganese	+111.4%
Contains more SeleniumSelenium	+125%

Contains more MagnesiumMagnesium	+105%
Contains more PotassiumPotassium	+98.2%
Contains more IronIron	+21.2%
Contains more CopperCopper	+100.6%
Contains more ZincZinc	+196.9%
Contains less SodiumSodium	-98.5%

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.

Graham cracker

Lablab

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+756.8%
Contains more Vitamin B3Vitamin B3	+980%
Contains more Vitamin B5Vitamin B5	+32.9%
Contains more Vitamin B6Vitamin B6	+321.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+2175%
Contains more CholineCholine	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.27mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	5.388g	0.245g	34%
Vitamin B3	4.439mg	0.411mg	25%
Manganese	1.019mg	0.482mg	23%
Vitamin B2	0.317mg	0.037mg	22%
Folate	91µg	4µg	22%
Sodium	459mg	7mg	20%
Copper	0.17mg	0.341mg	19%
Carbs	77.66g	20.69g	19%
Starch	46.56g		19%
Zinc	0.96mg	2.85mg	17%
Calories	430kcal	117kcal	16%
Fats	10.6g	0.58g	15%
Fiber	3.4g		14%
Vitamin K	14.3µg		12%
Iron	3.78mg	4.58mg	10%
Vitamin E	1.51mg		10%
Magnesium	40mg	82mg	10%
Phosphorus	185mg	120mg	9%
Vitamin B6	0.156mg	0.037mg	9%
Saturated fat	1.633g	0.099g	7%
Monounsaturated fat	2.509g	0.026g	6%
Selenium	6.3µg	2.8µg	6%
Potassium	170mg	337mg	5%
Calcium	77mg	40mg	4%
Protein	6.69g	8.14g	3%
Vitamin B5	0.42mg	0.316mg	2%
Fructose	0.99g		1%
Choline	5.9mg		1%
Net carbs	74.26g	20.69g	N/A
Sugar	24.85g		N/A
Vitamin B1	0.265mg	0.27mg	0%
Trans fat	0.055g	0g	N/A
Tryptophan		0.068mg	0%
Threonine		0.315mg	0%
Isoleucine		0.39mg	0%
Leucine		0.691mg	0%
Lysine		0.556mg	0%
Methionine		0.065mg	0%
Phenylalanine		0.41mg	0%
Valine		0.422mg	0%
Histidine		0.233mg	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