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  6. Graham cracker vs. Jerusalem artichoke

Graham cracker vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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How are graham cracker and jerusalem artichoke different?

  • Graham cracker has more manganese, vitamin B2, vitamin B3, folate, phosphorus, vitamin K, selenium, and vitamin E than jerusalem artichoke.
  • Daily need coverage for manganese for graham cracker is 42% higher.
  • Jerusalem artichoke has a lower glycemic index (32) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Jerusalem-artichokes, raw are the varieties used in this article.

Infographic

Graham cracker vs Jerusalem artichoke 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +135.3%
Contains more CalciumCalcium +450%
Contains more IronIron +11.2%
Contains more CopperCopper +21.4%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +137.2%
Contains more ManganeseManganese +1598.3%
Contains more SeleniumSelenium +800%
Contains more PotassiumPotassium +152.4%
Contains less SodiumSodium -99.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin EVitamin E +694.7%
Contains more Vitamin B1Vitamin B1 +32.5%
Contains more Vitamin B2Vitamin B2 +428.3%
Contains more Vitamin B3Vitamin B3 +241.5%
Contains more Vitamin B6Vitamin B6 +102.6%
Contains more Vitamin KVitamin K +14200%
Contains more FolateFolate +600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +408.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Jerusalem artichoke DV% diff.
Manganese 1.019mg 0.06mg 42%
Polyunsaturated fat 5.388g 0.001g 36%
Folate 91µg 13µg 20%
Vitamin B3 4.439mg 1.3mg 20%
Carbs 77.66g 17.44g 20%
Vitamin B2 0.317mg 0.06mg 20%
Sodium 459mg 4mg 20%
Starch 46.56g 19%
Calories 430kcal 73kcal 18%
Fats 10.6g 0.01g 16%
Phosphorus 185mg 78mg 15%
Vitamin K 14.3µg 0.1µg 12%
Selenium 6.3µg 0.7µg 10%
Protein 6.69g 2g 9%
Vitamin E 1.51mg 0.19mg 9%
Zinc 0.96mg 0.12mg 8%
Potassium 170mg 429mg 8%
Saturated fat 1.633g 0g 7%
Fiber 3.4g 1.6g 7%
Monounsaturated fat 2.509g 0.004g 6%
Calcium 77mg 14mg 6%
Vitamin B6 0.156mg 0.077mg 6%
Vitamin B1 0.265mg 0.2mg 5%
Magnesium 40mg 17mg 5%
Iron 3.78mg 3.4mg 5%
Choline 5.9mg 30mg 4%
Vitamin C 0mg 4mg 4%
Copper 0.17mg 0.14mg 3%
Fructose 0.99g 1%
Net carbs 74.26g 15.84g N/A
Sugar 24.85g 9.6g N/A
Vitamin A 0µg 1µg 0%
Vitamin B5 0.42mg 0.397mg 0%
Trans fat 0.055g 0g N/A
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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +234.5%
Contains more FatsFats +105900%
Contains more CarbsCarbs +345.3%
Contains more WaterWater +2201.2%
Contains more OtherOther +53%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +62625%
Contains more Poly. FatPolyunsaturated fat +538700%
Contains less Sat. FatSaturated fat -100%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.