Graham cracker vs. Kumquat — In-Depth Nutrition Comparison
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Important differences between Graham cracker and Kumquat
- Graham cracker has more Manganese, Iron, Vitamin B3, Phosphorus, Vitamin B1, Folate, and Vitamin B2, however, Kumquat has more Vitamin C, and Fiber.
- Kumquat's daily need coverage for Vitamin C is 49% more.
- Graham cracker has 46 times more Sodium than Kumquat. Graham cracker has 459mg of Sodium, while Kumquat has 10mg.
The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Kumquats, raw.
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
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Calcium
+24.2%
Contains
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Iron
+339.5%
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Magnesium
+100%
Contains
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Phosphorus
+873.7%
Contains
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Zinc
+464.7%
Contains
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Copper
+78.9%
Contains
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Manganese
+654.8%
Contains
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Selenium
+∞%
Contains
less
Sodium
-97.8%
Equal in Potassium - 186
Contains
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Calcium
+24.2%
Contains
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Iron
+339.5%
Contains
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Magnesium
+100%
Contains
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Phosphorus
+873.7%
Contains
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Zinc
+464.7%
Contains
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Copper
+78.9%
Contains
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Manganese
+654.8%
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Selenium
+∞%
Contains
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Sodium
-97.8%
Equal in Potassium - 186
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.
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Contains
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Vitamin E
+906.7%
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Vitamin B1
+616.2%
Contains
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Vitamin B2
+252.2%
Contains
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Vitamin B3
+934.7%
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Vitamin B5
+101.9%
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Vitamin B6
+333.3%
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Folate
+435.3%
Contains
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Vitamin K
+∞%
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Vitamin A
+14400%
Contains
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Vitamin C
+∞%
Contains
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Vitamin E
+906.7%
Contains
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Vitamin B1
+616.2%
Contains
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Vitamin B2
+252.2%
Contains
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Vitamin B3
+934.7%
Contains
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Vitamin B5
+101.9%
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Vitamin B6
+333.3%
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Folate
+435.3%
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Vitamin K
+∞%
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Vitamin A
+14400%
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Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+255.9%
Contains
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Fats
+1132.6%
Contains
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Carbs
+388.4%
Contains
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Other
+225.5%
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Water
+2285%
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
1.88 g
Fats:
0.86 g
Carbs:
15.9 g
Water:
80.85 g
Other:
0.51 g
Contains
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Protein
+255.9%
Contains
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Fats
+1132.6%
Contains
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Carbs
+388.4%
Contains
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Other
+225.5%
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Water
+2285%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1529.2%
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Polyunsaturated fat
+3050.9%
Contains
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Saturated Fat
-93.7%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
0.103 g
Monounsaturated Fat:
0.154 g
Polyunsaturated fat:
0.171 g
Contains
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Monounsaturated Fat
+1529.2%
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Polyunsaturated fat
+3050.9%
Contains
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Saturated Fat
-93.7%
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 9.4g |
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| Protein | 6.69g | 1.88g |
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| Fats | 10.6g | 0.86g |
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| Carbs | 77.66g | 15.9g |
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| Calories | 430kcal | 71kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 24.85g | 9.36g |
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| Fiber | 3.4g | 6.5g |
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| Calcium | 77mg | 62mg |
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| Iron | 3.78mg | 0.86mg |
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| Magnesium | 40mg | 20mg |
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| Phosphorus | 185mg | 19mg |
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| Potassium | 170mg | 186mg |
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| Sodium | 459mg | 10mg |
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| Zinc | 0.96mg | 0.17mg |
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| Copper | 0.17mg | 0.095mg |
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| Manganese | 1.019mg | 0.135mg |
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| Selenium | 6.3µg | 0µg |
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| Vitamin A | 2IU | 290IU |
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| Vitamin A RAE | 0µg | 15µg |
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| Vitamin E | 1.51mg | 0.15mg |
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| Vitamin C | 0mg | 43.9mg |
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| Vitamin B1 | 0.265mg | 0.037mg |
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| Vitamin B2 | 0.317mg | 0.09mg |
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| Vitamin B3 | 4.439mg | 0.429mg |
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| Vitamin B5 | 0.42mg | 0.208mg |
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| Vitamin B6 | 0.156mg | 0.036mg |
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| Folate | 91µg | 17µg |
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| Vitamin K | 14.3µg | 0µg |
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| Trans Fat | 0.055g | 0g |
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| Saturated Fat | 1.633g | 0.103g |
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| Monounsaturated Fat | 2.509g | 0.154g |
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| Polyunsaturated fat | 5.388g | 0.171g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
20%
Minerals Daily Need Coverage Score
60%
14%
Comparison summary
Which food is lower in Sugar?
Kumquat is lower in Sugar (difference - 15.49g)
Which food contains less Sodium?
Kumquat contains less Sodium (difference - 449mg)
Which food is lower in Saturated Fat?
Kumquat is lower in Saturated Fat (difference - 1.53g)
Which food is lower in glycemic index?
Kumquat is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)