Graham cracker vs. Leek — In-Depth Nutrition Comparison
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How are graham cracker and leek different?
- Graham cracker is higher in vitamin B3, manganese, vitamin B2, phosphorus, iron, and vitamin B1; however, leek is richer in vitamin A, vitamin K, and vitamin C.
- Daily need coverage for vitamin A for leek is 33% higher.
- Graham cracker contains 23 times more sodium than leek. While graham cracker contains 459mg of sodium, leek contains only 20mg.
- Leek has a lower glycemic index (32) than graham cracker (74).
Cookies, graham crackers, plain or honey (includes cinnamon) and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.
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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 | +42.9% |
| Contains more CalciumCalcium | +30.5% |
| Contains more IronIron | +80% |
| Contains more CopperCopper | +41.7% |
| Contains more ZincZinc | +700% |
| Contains more PhosphorusPhosphorus | +428.6% |
| Contains more ManganeseManganese | +111.9% |
| Contains more SeleniumSelenium | +530% |
| Contains less SodiumSodium | -95.6% |
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 | +64.1% |
| Contains more Vitamin B1Vitamin B1 | +341.7% |
| Contains more Vitamin B2Vitamin B2 | +956.7% |
| Contains more Vitamin B3Vitamin B3 | +1009.8% |
| Contains more Vitamin B5Vitamin B5 | +200% |
| Contains more FolateFolate | +42.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +49.4% |
| Contains more Vitamin KVitamin K | +228.7% |
| Contains more CholineCholine | +61% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 5.388g | 0.166g | 35% |
| Vitamin K | 14.3µg | 47µg | 27% |
| Vitamin B3 | 4.439mg | 0.4mg | 25% |
| Manganese | 1.019mg | 0.481mg | 23% |
| Vitamin B2 | 0.317mg | 0.03mg | 22% |
| Carbs | 77.66g | 14.15g | 21% |
| Phosphorus | 185mg | 35mg | 21% |
| Iron | 3.78mg | 2.1mg | 21% |
| Starch | 46.56g | 19% | |
| Sodium | 459mg | 20mg | 19% |
| Calories | 430kcal | 61kcal | 18% |
| Vitamin B1 | 0.265mg | 0.06mg | 17% |
| Fats | 10.6g | 0.3g | 16% |
| Vitamin C | 0mg | 12mg | 13% |
| Selenium | 6.3µg | 1µg | 10% |
| Protein | 6.69g | 1.5g | 10% |
| Vitamin A | 0µg | 83µg | 9% |
| Zinc | 0.96mg | 0.12mg | 8% |
| Folate | 91µg | 64µg | 7% |
| Saturated fat | 1.633g | 0.04g | 7% |
| Copper | 0.17mg | 0.12mg | 6% |
| Monounsaturated fat | 2.509g | 0.004g | 6% |
| Vitamin B5 | 0.42mg | 0.14mg | 6% |
| Vitamin B6 | 0.156mg | 0.233mg | 6% |
| Fiber | 3.4g | 1.8g | 6% |
| Vitamin E | 1.51mg | 0.92mg | 4% |
| Magnesium | 40mg | 28mg | 3% |
| Calcium | 77mg | 59mg | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 9.5mg | 1% |
| Net carbs | 74.26g | 12.35g | N/A |
| Potassium | 170mg | 180mg | 0% |
| Sugar | 24.85g | 3.9g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.063mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.078mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.025mg | 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 |
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:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
| Contains more ProteinProtein | +346% |
| Contains more FatsFats | +3433.3% |
| Contains more CarbsCarbs | +448.8% |
| Contains more OtherOther | +58.1% |
| Contains more WaterWater | +2348.4% |
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
0.04 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.166 g
| Contains more Mono. FatMonounsaturated fat | +62625% |
| Contains more Poly. FatPolyunsaturated fat | +3145.8% |
| Contains less Sat. FatSaturated fat | -97.6% |
