Graham cracker vs. Longan — In-Depth Nutrition Comparison
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A recap on the differences between graham cracker and longan
- Graham cracker has more iron, manganese, vitamin B3, phosphorus, vitamin B1, vitamin B2, fiber, and zinc; however, longan is higher in vitamin C.
- Longan covers your daily vitamin C needs 93% more than graham cracker.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Longans, 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 | +300% |
| Contains more CalciumCalcium | +7600% |
| Contains more IronIron | +2807.7% |
| Contains more ZincZinc | +1820% |
| Contains more PhosphorusPhosphorus | +781% |
| Contains more ManganeseManganese | +1859.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +56.5% |
| Contains less SodiumSodium | -100% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +754.8% |
| Contains more Vitamin B2Vitamin B2 | +126.4% |
| Contains more Vitamin B3Vitamin B3 | +1379.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 84mg | 93% |
| Iron | 3.78mg | 0.13mg | 46% |
| Manganese | 1.019mg | 0.052mg | 42% |
| Polyunsaturated fat | 5.388g | 36% | |
| Vitamin B3 | 4.439mg | 0.3mg | 26% |
| Folate | 91µg | 23% | |
| Phosphorus | 185mg | 21mg | 23% |
| Carbs | 77.66g | 15.14g | 21% |
| Vitamin B1 | 0.265mg | 0.031mg | 20% |
| Sodium | 459mg | 0mg | 20% |
| Starch | 46.56g | 19% | |
| Calories | 430kcal | 60kcal | 19% |
| Fats | 10.6g | 0.1g | 16% |
| Vitamin B2 | 0.317mg | 0.14mg | 14% |
| Vitamin K | 14.3µg | 12% | |
| Vitamin B6 | 0.156mg | 12% | |
| Selenium | 6.3µg | 11% | |
| Protein | 6.69g | 1.31g | 11% |
| Vitamin E | 1.51mg | 10% | |
| Fiber | 3.4g | 1.1g | 9% |
| Zinc | 0.96mg | 0.05mg | 8% |
| Calcium | 77mg | 1mg | 8% |
| Vitamin B5 | 0.42mg | 8% | |
| Saturated fat | 1.633g | 7% | |
| Magnesium | 40mg | 10mg | 7% |
| Monounsaturated fat | 2.509g | 6% | |
| Potassium | 170mg | 266mg | 3% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Net carbs | 74.26g | 14.04g | N/A |
| Sugar | 24.85g | N/A | |
| Copper | 0.17mg | 0.169mg | 0% |
| Trans fat | 0.055g | 0g | N/A |
| Threonine | 0.034mg | 0% | |
| Isoleucine | 0.026mg | 0% | |
| Leucine | 0.054mg | 0% | |
| Lysine | 0.046mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.03mg | 0% | |
| Valine | 0.058mg | 0% | |
| Histidine | 0.012mg | 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:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
| Contains more ProteinProtein | +410.7% |
| Contains more FatsFats | +10500% |
| Contains more CarbsCarbs | +412.9% |
| Contains more OtherOther | +137.1% |
| Contains more WaterWater | +2341% |
