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Graham cracker vs. Mustard — In-Depth Nutrition Comparison

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How are graham cracker and mustard different?

  • Graham cracker is higher in iron, manganese, vitamin B3, folate, vitamin B2, phosphorus, vitamin K, and copper; however, mustard is richer in selenium.
  • Daily need coverage for selenium for mustard is 49% higher.
  • Graham cracker contains 13 times more folate than mustard. While graham cracker contains 91µg of folate, mustard contains only 7µg.
  • Graham cracker has less sodium.
  • Mustard has a lower glycemic index (32) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Mustard, prepared, yellow are the varieties used in this article.

Infographic

Graham cracker vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +11.8%
Contains more IronIron +134.8%
Contains more CopperCopper +129.7%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +71.3%
Contains less SodiumSodium -58.4%
Contains more ManganeseManganese +141.5%
Contains more MagnesiumMagnesium +20%
Contains more SeleniumSelenium +431.7%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin EVitamin E +319.4%
Contains more Vitamin B1Vitamin B1 +49.7%
Contains more Vitamin B2Vitamin B2 +352.9%
Contains more Vitamin B3Vitamin B3 +685.7%
Contains more Vitamin B5Vitamin B5 +65.4%
Contains more Vitamin B6Vitamin B6 +122.9%
Contains more Vitamin KVitamin K +921.4%
Contains more FolateFolate +1200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +279.7%
~equal in Vitamin D ~0µg
~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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +78.9%
Contains more FatsFats +217.4%
Contains more CarbsCarbs +1232.1%
Contains more WaterWater +2369.6%
Contains more OtherOther +103%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +15%
Contains more Poly. FatPolyunsaturated fat +596.1%
Contains less Sat. FatSaturated fat -86.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
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
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +7175%
Contains more SucroseSucrose +10766.7%
Contains more GlucoseGlucose +121.3%
Contains more FructoseFructose +330.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Mustard
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium 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 Mustard DV% diff.
Selenium 6.3µg 33.5µg 49%
Polyunsaturated fat 5.388g 0.774g 31%
Sodium 459mg 1104mg 28%
Iron 3.78mg 1.61mg 27%
Manganese 1.019mg 0.422mg 26%
Vitamin B3 4.439mg 0.565mg 24%
Carbs 77.66g 5.83g 24%
Folate 91µg 7µg 21%
Vitamin B2 0.317mg 0.07mg 19%
Starch 46.56g 0.64g 19%
Calories 430kcal 60kcal 19%
Copper 0.17mg 0.074mg 11%
Vitamin K 14.3µg 1.4µg 11%
Phosphorus 185mg 108mg 11%
Fats 10.6g 3.34g 11%
Vitamin E 1.51mg 0.36mg 8%
Vitamin B1 0.265mg 0.177mg 7%
Vitamin B6 0.156mg 0.07mg 7%
Protein 6.69g 3.74g 6%
Saturated fat 1.633g 0.214g 6%
Choline 5.9mg 22.4mg 3%
Vitamin B5 0.42mg 0.254mg 3%
Zinc 0.96mg 0.64mg 3%
Fiber 3.4g 4g 2%
Magnesium 40mg 48mg 2%
Vitamin A 0µg 5µg 1%
Fructose 0.99g 0.23g 1%
Potassium 170mg 152mg 1%
Calcium 77mg 63mg 1%
Monounsaturated fat 2.509g 2.182g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 74.26g 1.83g N/A
Sugar 24.85g 0.92g N/A
Trans fat 0.055g 0.009g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Omega-3 - ALA 0.599g 0.373g N/A
Omega-3 - Eicosatrienoic acid 0g 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0g N/A
Omega-6 - Eicosadienoic acid 0.004g 0.01g N/A
Omega-6 - Linoleic acid 4.735g 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Mustard
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
10%
Mustard
Minerals Daily Need Coverage Score
60%
Graham cracker
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 23.93g)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 1.419g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 645mg)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.1)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.