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Graham cracker vs. Pork Meat — In-Depth Nutrition Comparison

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The main differences between graham cracker and pork Meat

  • Graham cracker has more manganese, iron, and folate; however, pork Meat has more selenium, vitamin B1, vitamin B6, vitamin B12, and vitamin B3.
  • Daily need coverage for selenium for pork Meat is 58% higher.
  • Pork Meat is lower in sodium.
  • Graham cracker has a higher glycemic index than pork Meat.

Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Graham cracker vs Pork Meat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more MagnesiumMagnesium +37.9%
Contains more CalciumCalcium +1183.3%
Contains more IronIron +228.7%
Contains more CopperCopper +53.2%
Contains more ManganeseManganese +7738.5%
Contains more PotassiumPotassium +147.6%
Contains more ZincZinc +152.1%
Contains more PhosphorusPhosphorus +44.3%
Contains less SodiumSodium -87.6%
Contains more SeleniumSelenium +506.3%

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 0% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin EVitamin E +1787.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +258.5%
Contains more Vitamin B2Vitamin B2 +22.1%
Contains more Vitamin B3Vitamin B3 +67.4%
Contains more Vitamin B5Vitamin B5 +141%
Contains more Vitamin B6Vitamin B6 +373.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1406.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~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
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more FatsFats +202%
Contains more CarbsCarbs +∞%
Contains more OtherOther +90.8%
Contains more ProteinProtein +291.2%
Contains more WaterWater +1948.7%

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
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains more Mono. FatMonounsaturated fat +88.1%
Contains more Poly. FatPolyunsaturated fat +964.8%
Contains less Sat. FatSaturated fat -26.6%

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

All nutrients comparison - raw data values

Nutrient Graham cracker Pork Meat DV% diff.
Selenium 6.3µg 38.2µg 58%
Vitamin B1 0.265mg 0.95mg 57%
Vitamin B6 0.156mg 0.739mg 45%
Manganese 1.019mg 0.013mg 44%
Protein 6.69g 26.17g 39%
Polyunsaturated fat 5.388g 0.506g 33%
Iron 3.78mg 1.15mg 33%
Carbs 77.66g 0g 26%
Cholesterol 0mg 73mg 24%
Vitamin B12 0µg 0.57µg 24%
Folate 91µg 0µg 23%
Vitamin B3 4.439mg 7.432mg 19%
Starch 46.56g 19%
Sodium 459mg 57mg 17%
Choline 5.9mg 88.9mg 15%
Calories 430kcal 143kcal 14%
Fiber 3.4g 0g 14%
Zinc 0.96mg 2.42mg 13%
Phosphorus 185mg 267mg 12%
Vitamin B5 0.42mg 1.012mg 12%
Vitamin K 14.3µg 0µg 12%
Fats 10.6g 3.51g 11%
Vitamin E 1.51mg 0.08mg 10%
Copper 0.17mg 0.111mg 7%
Potassium 170mg 421mg 7%
Calcium 77mg 6mg 7%
Vitamin B2 0.317mg 0.387mg 5%
Monounsaturated fat 2.509g 1.334g 3%
Magnesium 40mg 29mg 3%
Saturated fat 1.633g 1.198g 2%
Fructose 0.99g 1%
Vitamin D 0IU 10IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 74.26g 0g N/A
Sugar 24.85g 0g N/A
Trans fat 0.055g 0.033g N/A
Tryptophan 0.275mg 0%
Threonine 1.175mg 0%
Isoleucine 1.288mg 0%
Leucine 2.229mg 0%
Lysine 2.427mg 0%
Methionine 0.721mg 0%
Phenylalanine 1.1mg 0%
Valine 1.367mg 0%
Histidine 1.13mg 0%
Omega-3 - ALA 0.599g 0.013g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0g N/A
Omega-6 - Eicosadienoic acid 0.004g 0.013g N/A
Omega-6 - Linoleic acid 4.735g 0.411g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Pork Meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
63%
Pork Meat
Minerals Daily Need Coverage Score
60%
Graham cracker
54%
Pork Meat

Comparison summary

Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Pork Meat
Pork Meat contains less Sodium (difference - 402mg)
Which food is lower in Saturated fat?
Pork Meat
Pork Meat is lower in Saturated fat (difference - 0.435g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 74)
Which food is richer in vitamins?
Pork Meat
Pork Meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 73mg)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.