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Graham cracker vs. Kiwi — In-Depth Nutrition Comparison

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Differences between graham cracker and kiwi

  • Graham cracker has more iron, manganese, vitamin B3, vitamin B2, phosphorus, vitamin B1, and folate, while kiwi has more vitamin C and vitamin K.
  • Kiwi's daily need coverage for vitamin C is 103% higher.
  • Kiwi contains 153 times less sodium than graham cracker. Graham cracker contains 459mg of sodium, while kiwi contains 3mg.
  • Kiwi has a lower glycemic index. The glycemic index of kiwi is 58, 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 Kiwifruit, green, raw.

Infographic

Graham cracker vs Kiwi 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.
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%
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +135.3%
Contains more CalciumCalcium +126.5%
Contains more IronIron +1119.4%
Contains more CopperCopper +30.8%
Contains more ZincZinc +585.7%
Contains more PhosphorusPhosphorus +444.1%
Contains more ManganeseManganese +939.8%
Contains more SeleniumSelenium +3050%
Contains more PotassiumPotassium +83.5%
Contains less SodiumSodium -99.3%

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%
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +881.5%
Contains more Vitamin B2Vitamin B2 +1168%
Contains more Vitamin B3Vitamin B3 +1201.8%
Contains more Vitamin B5Vitamin B5 +129.5%
Contains more Vitamin B6Vitamin B6 +147.6%
Contains more FolateFolate +264%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +181.8%
Contains more CholineCholine +32.2%
~equal in Vitamin E ~1.46mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +486.8%
Contains more FatsFats +1938.5%
Contains more CarbsCarbs +429.7%
Contains more OtherOther +172.1%
Contains more WaterWater +2350.4%

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
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +5238.3%
Contains more Poly. FatPolyunsaturated fat +1777.4%
Contains less Sat. FatSaturated fat -98.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
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
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +15113.3%
Contains more GlucoseGlucose +295.2%
Contains more FructoseFructose +339.4%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Kiwi
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Iron 3.78mg 0.31mg 43%
Manganese 1.019mg 0.098mg 40%
Polyunsaturated fat 5.388g 0.287g 34%
Vitamin B3 4.439mg 0.341mg 26%
Vitamin K 14.3µg 40.3µg 22%
Vitamin B2 0.317mg 0.025mg 22%
Phosphorus 185mg 34mg 22%
Carbs 77.66g 14.66g 21%
Vitamin B1 0.265mg 0.027mg 20%
Sodium 459mg 3mg 20%
Starch 46.56g 0g 19%
Calories 430kcal 61kcal 18%
Folate 91µg 25µg 17%
Fats 10.6g 0.52g 16%
Selenium 6.3µg 0.2µg 11%
Protein 6.69g 1.14g 11%
Zinc 0.96mg 0.14mg 7%
Vitamin B6 0.156mg 0.063mg 7%
Saturated fat 1.633g 0.029g 7%
Monounsaturated fat 2.509g 0.047g 6%
Magnesium 40mg 17mg 5%
Vitamin B5 0.42mg 0.183mg 5%
Potassium 170mg 312mg 4%
Fructose 0.99g 4.35g 4%
Copper 0.17mg 0.13mg 4%
Calcium 77mg 34mg 4%
Fiber 3.4g 3g 2%
Net carbs 74.26g 11.66g N/A
Sugar 24.85g 8.99g N/A
Vitamin E 1.51mg 1.46mg 0%
Vitamin A 0µg 4µg 0%
Trans fat 0.055g 0g N/A
Choline 5.9mg 7.8mg 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Graham cracker
39%
Kiwi
Minerals Daily Need Coverage Score
60%
Graham cracker
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 15.86g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 456mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 1.604g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 16)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.5)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.