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Graham cracker vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between graham cracker and marrow-stem Kale

  • Graham cracker has more iron, vitamin B3, phosphorus, vitamin B1, and manganese; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and calcium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 352% higher.
  • Marrow-stem Kale has 27 times less sodium than graham cracker. Graham cracker has 459mg of sodium, while marrow-stem Kale has 17mg.
  • Graham cracker has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Collards, raw.

Infographic

Graham cracker vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +48.1%
Contains more IronIron +704.3%
Contains more CopperCopper +269.6%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +640%
Contains more ManganeseManganese +54.9%
Contains more SeleniumSelenium +384.6%
Contains more CalciumCalcium +201.3%
Contains more PotassiumPotassium +25.3%
Contains less SodiumSodium -96.3%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +390.7%
Contains more Vitamin B2Vitamin B2 +143.8%
Contains more Vitamin B3Vitamin B3 +498.2%
Contains more Vitamin B5Vitamin B5 +57.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +49.7%
Contains more Vitamin KVitamin K +2956.6%
Contains more FolateFolate +41.8%
Contains more CholineCholine +293.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +121.5%
Contains more FatsFats +1637.7%
Contains more CarbsCarbs +1332.8%
Contains more OtherOther +24.8%
Contains more WaterWater +2543.7%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +8263.3%
Contains more Poly. FatPolyunsaturated fat +2580.6%
Contains less Sat. FatSaturated fat -96.6%

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 Marrow-stem Kale
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Marrow-stem Kale DV% diff.
Vitamin K 14.3µg 437.1µg 352%
Iron 3.78mg 0.47mg 41%
Vitamin C 0mg 35.3mg 39%
Polyunsaturated fat 5.388g 0.201g 35%
Vitamin A 0µg 251µg 28%
Carbs 77.66g 5.42g 24%
Vitamin B3 4.439mg 0.742mg 23%
Phosphorus 185mg 25mg 23%
Calories 430kcal 32kcal 20%
Starch 46.56g 19%
Sodium 459mg 17mg 19%
Vitamin B1 0.265mg 0.054mg 18%
Manganese 1.019mg 0.658mg 16%
Calcium 77mg 232mg 16%
Fats 10.6g 0.61g 15%
Vitamin B2 0.317mg 0.13mg 14%
Copper 0.17mg 0.046mg 14%
Folate 91µg 129µg 10%
Selenium 6.3µg 1.3µg 9%
Zinc 0.96mg 0.21mg 7%
Saturated fat 1.633g 0.055g 7%
Protein 6.69g 3.02g 7%
Monounsaturated fat 2.509g 0.03g 6%
Vitamin E 1.51mg 2.26mg 5%
Choline 5.9mg 23.2mg 3%
Vitamin B5 0.42mg 0.267mg 3%
Magnesium 40mg 27mg 3%
Fiber 3.4g 4g 2%
Vitamin B6 0.156mg 0.165mg 1%
Fructose 0.99g 1%
Potassium 170mg 213mg 1%
Net carbs 74.26g 1.42g N/A
Sugar 24.85g 0.46g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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 Marrow-stem Kale
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
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
60%
Graham cracker
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 24.39g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 442mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 1.578g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 42)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.5)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.