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.
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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 | +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.
| 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% |
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:
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
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
0.029 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
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:
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
39%
Minerals Daily Need Coverage Score
60%
14%
Comparison summary
Which food is lower in Sugar?
Kiwi is lower in Sugar (difference - 15.86g)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 456mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 1.604g)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 16)
Which food is cheaper?
Graham cracker is cheaper (difference - $0.5)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.