Graham cracker vs. Mashed potato — In-Depth Nutrition Comparison
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Important differences between graham cracker and mashed potato
- Mashed potato has less iron, manganese, vitamin B2, vitamin B3, vitamin B1, folate, phosphorus, copper, selenium, and fiber.
- Graham cracker's daily need coverage for iron is 43% more.
- Graham cracker has 21 times more vitamin B2 than mashed potato. Graham cracker has 0.317mg of vitamin B2, while mashed potato has 0.015mg.
- Mashed potato has a higher glycemic index than graham cracker.
The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Fast foods, potato, mashed.
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.
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +327.8% |
| Contains more IronIron | +1119.4% |
| Contains more CopperCopper | +385.7% |
| Contains more ZincZinc | +336.4% |
| Contains more PhosphorusPhosphorus | +213.6% |
| Contains more ManganeseManganese | +939.8% |
| Contains more SeleniumSelenium | +687.5% |
| Contains more PotassiumPotassium | +68.2% |
| Contains less SodiumSodium | -33.3% |
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.
| Contains more Vitamin EVitamin E | +259.5% |
| Contains more Vitamin B1Vitamin B1 | +1666.7% |
| Contains more Vitamin B2Vitamin B2 | +2013.3% |
| Contains more Vitamin B3Vitamin B3 | +311% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +30% |
| Contains more Vitamin KVitamin K | +142.4% |
| Contains more FolateFolate | +911.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +127.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 0.31mg | 43% |
| Manganese | 1.019mg | 0.098mg | 40% |
| Polyunsaturated fat | 5.388g | 1.342g | 27% |
| Vitamin B2 | 0.317mg | 0.015mg | 23% |
| Vitamin B1 | 0.265mg | 0.015mg | 21% |
| Folate | 91µg | 9µg | 21% |
| Carbs | 77.66g | 14.65g | 21% |
| Vitamin B3 | 4.439mg | 1.08mg | 21% |
| Phosphorus | 185mg | 59mg | 18% |
| Calories | 430kcal | 89kcal | 17% |
| Copper | 0.17mg | 0.035mg | 15% |
| Starch | 46.56g | 12.1g | 14% |
| Fats | 10.6g | 2.82g | 12% |
| Selenium | 6.3µg | 0.8µg | 10% |
| Protein | 6.69g | 1.65g | 10% |
| Fiber | 3.4g | 1.3g | 8% |
| Vitamin B5 | 0.42mg | 8% | |
| Vitamin K | 14.3µg | 5.9µg | 7% |
| Zinc | 0.96mg | 0.22mg | 7% |
| Sodium | 459mg | 306mg | 7% |
| Vitamin E | 1.51mg | 0.42mg | 7% |
| Calcium | 77mg | 18mg | 6% |
| Magnesium | 40mg | 15mg | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Saturated fat | 1.633g | 0.577g | 5% |
| Monounsaturated fat | 2.509g | 0.72g | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin B6 | 0.156mg | 0.12mg | 3% |
| Potassium | 170mg | 286mg | 3% |
| Choline | 5.9mg | 13.4mg | 1% |
| Fructose | 0.99g | 0.2g | 1% |
| Net carbs | 74.26g | 13.35g | N/A |
| Sugar | 24.85g | 0.5g | N/A |
| Trans fat | 0.055g | 0.105g | N/A |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.599g | 0.174g | N/A |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 1.146g | 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:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +305.5% |
| Contains more FatsFats | +275.9% |
| Contains more CarbsCarbs | +430.1% |
| Contains more OtherOther | +31.7% |
| Contains more WaterWater | +2248.7% |
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
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +248.5% |
| Contains more Poly. FatPolyunsaturated fat | +301.5% |
| Contains less Sat. FatSaturated fat | -64.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +284.8% |
| Contains more SucroseSucrose | +22720% |
| Contains more GlucoseGlucose | +420% |
| Contains more FructoseFructose | +395% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
