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  6. Graham cracker vs. Lemon

Graham cracker vs. Lemon — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and lemons

  • Graham cracker has more manganese, iron, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, and copper, while lemons have more vitamin C.
  • Lemons cover your daily need for vitamin C, 59% more than graham cracker.
  • Graham cracker contains 230 times more sodium than lemons. While graham cracker contains 459mg of sodium, lemons contain only 2mg.

These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Lemons, raw, without peel.

Infographic

Graham cracker vs Lemon 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%
Lemon
Lemon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 7.8% 12% 23% 12% 1.6% 6.9% 0.26% 3.9% 2.2%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +196.2%
Contains more PotassiumPotassium +23.2%
Contains more IronIron +530%
Contains more CopperCopper +359.5%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +1056.3%
Contains more ManganeseManganese +3296.7%
Contains more SeleniumSelenium +1475%
Contains less SodiumSodium -99.6%

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.
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%
Lemon
Lemon
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 177% 0.33% 3% 0% 10% 4.6% 1.9% 11% 18% 0% 0% 8.3% 2.8%
Contains more Vitamin EVitamin E +906.7%
Contains more Vitamin B1Vitamin B1 +562.5%
Contains more Vitamin B2Vitamin B2 +1485%
Contains more Vitamin B3Vitamin B3 +4339%
Contains more Vitamin B5Vitamin B5 +121.1%
Contains more Vitamin B6Vitamin B6 +95%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +727.3%
Contains more CholineCholine +15.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Lemon DV% diff.
Vitamin C 0mg 53mg 59%
Manganese 1.019mg 0.03mg 43%
Iron 3.78mg 0.6mg 40%
Polyunsaturated fat 5.388g 0.089g 35%
Vitamin B3 4.439mg 0.1mg 27%
Phosphorus 185mg 16mg 24%
Carbs 77.66g 9.32g 23%
Vitamin B2 0.317mg 0.02mg 23%
Folate 91µg 11µg 20%
Sodium 459mg 2mg 20%
Calories 430kcal 29kcal 20%
Vitamin B1 0.265mg 0.04mg 19%
Starch 46.56g 19%
Fats 10.6g 0.3g 16%
Copper 0.17mg 0.037mg 15%
Vitamin K 14.3µg 0µg 12%
Protein 6.69g 1.1g 11%
Selenium 6.3µg 0.4µg 11%
Vitamin E 1.51mg 0.15mg 9%
Zinc 0.96mg 0.06mg 8%
Magnesium 40mg 8mg 8%
Saturated fat 1.633g 0.039g 7%
Monounsaturated fat 2.509g 0.011g 6%
Vitamin B6 0.156mg 0.08mg 6%
Vitamin B5 0.42mg 0.19mg 5%
Calcium 77mg 26mg 5%
Fiber 3.4g 2.8g 2%
Fructose 0.99g 1%
Potassium 170mg 138mg 1%
Net carbs 74.26g 6.52g N/A
Sugar 24.85g 2.5g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.055g 0g N/A
Choline 5.9mg 5.1mg 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Lemon
Lemon
1
9% 89%
Protein: 1.1 g
Fats: 0.3 g
Carbs: 9.32 g
Water: 88.98 g
Other: 0.3 g
Contains more ProteinProtein +508.2%
Contains more FatsFats +3433.3%
Contains more CarbsCarbs +733.3%
Contains more OtherOther +453.3%
Contains more WaterWater +2524.8%

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
Lemon
Lemon
1
28% 8% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +22709.1%
Contains more Poly. FatPolyunsaturated fat +5953.9%
Contains less Sat. FatSaturated fat -97.6%

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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. Lemon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/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.