Graham cracker vs. Juice — In-Depth Nutrition Comparison
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Summary of differences between graham cracker and juice
- Graham cracker has more iron, manganese, phosphorus, folate, copper, fiber, and vitamin K, while juice has more vitamin B6 and vitamin C.
- Graham cracker covers your daily need for iron, 46% more than juice.
- The amount of sodium in juice is lower.
- Juice has a lower glycemic index. The glycemic index of juice is 50, while the glycemic index of graham cracker is 74.
These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Beverages, Orange juice drink.
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 | +1233.3% |
| Contains more CalciumCalcium | +3750% |
| Contains more PotassiumPotassium | +304.8% |
| Contains more IronIron | +3336.4% |
| Contains more CopperCopper | +844.4% |
| Contains more ZincZinc | +4700% |
| Contains more PhosphorusPhosphorus | +4525% |
| Contains more ManganeseManganese | +14457.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -99.6% |
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 | +7450% |
| Contains more Vitamin B5Vitamin B5 | +600% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2175% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +43.4% |
| Contains more Vitamin B2Vitamin B2 | +35.6% |
| Contains more Vitamin B3Vitamin B3 | +12.6% |
| Contains more Vitamin B6Vitamin B6 | +220.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 0.11mg | 46% |
| Manganese | 1.019mg | 0.007mg | 44% |
| Polyunsaturated fat | 5.388g | 0.01g | 36% |
| Vitamin B6 | 0.156mg | 0.5mg | 26% |
| Phosphorus | 185mg | 4mg | 26% |
| Folate | 91µg | 4µg | 22% |
| Carbs | 77.66g | 13.41g | 21% |
| Sodium | 459mg | 2mg | 20% |
| Starch | 46.56g | 19% | |
| Calories | 430kcal | 54kcal | 19% |
| Copper | 0.17mg | 0.018mg | 17% |
| Vitamin C | 0mg | 15mg | 17% |
| Fats | 10.6g | 0g | 16% |
| Fiber | 3.4g | 0.2g | 13% |
| Protein | 6.69g | 0.2g | 13% |
| Vitamin K | 14.3µg | 0µg | 12% |
| Selenium | 6.3µg | 0µg | 11% |
| Vitamin E | 1.51mg | 0.02mg | 10% |
| Vitamin B1 | 0.265mg | 0.38mg | 10% |
| Zinc | 0.96mg | 0.02mg | 9% |
| Magnesium | 40mg | 3mg | 9% |
| Vitamin B2 | 0.317mg | 0.43mg | 9% |
| Calcium | 77mg | 2mg | 8% |
| Vitamin B5 | 0.42mg | 0.06mg | 7% |
| Saturated fat | 1.633g | 0g | 7% |
| Monounsaturated fat | 2.509g | 0.01g | 6% |
| Vitamin B3 | 4.439mg | 5mg | 4% |
| Potassium | 170mg | 42mg | 4% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Net carbs | 74.26g | 13.21g | N/A |
| Sugar | 24.85g | 9.36g | N/A |
| Vitamin A | 0µg | 2µg | 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
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
0.2 g
Fats:
0 g
Carbs:
13.41 g
Water:
86.2 g
Other:
0.19 g
| Contains more ProteinProtein | +3245% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +479.1% |
| Contains more OtherOther | +773.7% |
| Contains more WaterWater | +2442.8% |
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
0 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.01 g
| Contains more Mono. FatMonounsaturated fat | +24990% |
| Contains more Poly. FatPolyunsaturated fat | +53780% |
| Contains less Sat. FatSaturated fat | -100% |
