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Graham cracker vs. Longan — In-Depth Nutrition Comparison

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A recap on 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.

Infographic

Graham cracker vs Longan 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%
Longan
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
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%
~equal in Copper ~0.169mg

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%
Longan
1
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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
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 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~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
Longan
1
15% 83%
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%

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 Longan
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Longan 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Longan
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
25%
Longan
Minerals Daily Need Coverage Score
60%
Graham cracker
11%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 459mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 1.633g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 29)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $1.4)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.