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Graham cracker vs. Lasagne — In-Depth Nutrition Comparison

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Significant differences between graham cracker and lasagne

  • Graham cracker has more iron, manganese, vitamin B2, vitamin B3, folate, vitamin B1, phosphorus, and copper; however, lasagne is richer in selenium and vitamin B12.
  • Graham cracker covers your daily iron needs 38% more than lasagne.
  • Lasagne has 5 times less manganese than graham cracker. Graham cracker has 1.019mg of manganese, while lasagne has 0.193mg.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of lasagne is 28.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Lasagna with meat sauce, frozen, prepared.

Infographic

Graham cracker vs Lasagne 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 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +432.4%
Contains more CopperCopper +88.9%
Contains more PhosphorusPhosphorus +60.9%
Contains more ManganeseManganese +428%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +15.3%
Contains less SodiumSodium -18.7%
Contains more SeleniumSelenium +152.4%
~equal in Zinc ~0.87mg

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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
Contains more Vitamin EVitamin E +77.6%
Contains more Vitamin B1Vitamin B1 +278.6%
Contains more Vitamin B2Vitamin B2 +328.4%
Contains more Vitamin B3Vitamin B3 +190.5%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more Vitamin KVitamin K +104.3%
Contains more FolateFolate +279.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +293.2%
~equal in Vitamin D ~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
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
Contains more FatsFats +115.4%
Contains more CarbsCarbs +405.6%
Contains more WaterWater +1990.6%
~equal in Protein ~7.28g
~equal in Other ~1.57g

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
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -30.5%
Contains more Mono. FatMonounsaturated fat +42.7%
Contains more Poly. FatPolyunsaturated fat +1144.3%

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
76% 4% 7% 8% 5%
Starch: 9.83 g
Sucrose: 0.54 g
Glucose: 0.93 g
Fructose: 1.04 g
Lactose: 0.6 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +373.7%
Contains more SucroseSucrose +4125.9%
Contains more GlucoseGlucose +11.8%
Contains more LactoseLactose +∞%
~equal in Fructose ~1.04g
~equal in Maltose ~0g
~equal in Galactose ~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 Lasagne
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Graham cracker Lasagne DV% diff.
Iron 3.78mg 0.71mg 38%
Manganese 1.019mg 0.193mg 36%
Polyunsaturated fat 5.388g 0.433g 33%
Carbs 77.66g 15.36g 21%
Vitamin B2 0.317mg 0.074mg 19%
Vitamin B3 4.439mg 1.528mg 18%
Selenium 6.3µg 15.9µg 17%
Folate 91µg 24µg 17%
Vitamin B1 0.265mg 0.07mg 16%
Calories 430kcal 135kcal 15%
Starch 46.56g 9.83g 15%
Vitamin B12 0µg 0.33µg 14%
Phosphorus 185mg 115mg 10%
Copper 0.17mg 0.09mg 9%
Fats 10.6g 4.92g 9%
Fiber 3.4g 1.7g 7%
Vitamin K 14.3µg 7µg 6%
Cholesterol 0mg 17mg 6%
Vitamin A 0µg 41µg 5%
Magnesium 40mg 20mg 5%
Sodium 459mg 373mg 4%
Vitamin E 1.51mg 0.85mg 4%
Choline 5.9mg 23.2mg 3%
Vitamin B6 0.156mg 0.122mg 3%
Saturated fat 1.633g 2.348g 3%
Vitamin C 0mg 2.5mg 3%
Monounsaturated fat 2.509g 1.758g 2%
Vitamin B5 0.42mg 0.323mg 2%
Protein 6.69g 7.28g 1%
Zinc 0.96mg 0.87mg 1%
Potassium 170mg 196mg 1%
Calcium 77mg 88mg 1%
Net carbs 74.26g 13.66g N/A
Vitamin D 0IU 1IU 0%
Sugar 24.85g 3.11g N/A
Trans fat 0.055g 0.196g N/A
Tryptophan 0.085mg 0%
Threonine 0.219mg 0%
Isoleucine 0.224mg 0%
Leucine 0.578mg 0%
Lysine 0.486mg 0%
Methionine 0.164mg 0%
Phenylalanine 0.329mg 0%
Valine 0.285mg 0%
Histidine 0.183mg 0%
Fructose 0.99g 1.04g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.599g 0.026g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.004g 0.005g N/A
Omega-6 - Linoleic acid 4.735g 0.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Lasagne
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
18%
Lasagne
Minerals Daily Need Coverage Score
60%
Graham cracker
35%
Lasagne

Comparison summary

Which food is lower in Sugar?
Lasagne
Lasagne is lower in Sugar (difference - 21.74g)
Which food contains less Sodium?
Lasagne
Lasagne contains less Sodium (difference - 86mg)
Which food is lower in glycemic index?
Lasagne
Lasagne is lower in glycemic index (difference - 46)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 0.715g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $3)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins

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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.