Graham cracker vs. Nachos — In-Depth Nutrition Comparison
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Differences between graham cracker and nachos
- Graham cracker has more iron, manganese, vitamin B3, folate, vitamin B2, vitamin B1, and copper, while nachos have more vitamin E and potassium.
- Graham cracker's daily need coverage for iron is 38% higher.
- Nachos contain 9 times less folate than graham cracker. Graham cracker contains 91µg of folate, while nachos contain 10µg.
- The amount of sodium in nachos is lower.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Fast foods, nachos, with cheese.
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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 CalciumCalcium | +22.2% |
| Contains more IronIron | +404% |
| Contains more CopperCopper | +165.6% |
| Contains more ZincZinc | +11.6% |
| Contains more ManganeseManganese | +444.9% |
| Contains more PotassiumPotassium | +112.9% |
| Contains less SodiumSodium | -31.8% |
| Contains more SeleniumSelenium | +36.5% |
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 B1Vitamin B1 | +115.4% |
| Contains more Vitamin B2Vitamin B2 | +138.3% |
| Contains more Vitamin B3Vitamin B3 | +604.6% |
| Contains more FolateFolate | +810% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +170.2% |
| Contains more Vitamin B6Vitamin B6 | +37.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +35% |
| Contains more CholineCholine | +347.5% |
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:
4.32 g
Fats:
21.5 g
Carbs:
34.91 g
Water:
37.4 g
Other:
1.87 g
| Contains more ProteinProtein | +54.9% |
| Contains more CarbsCarbs | +122.5% |
| Contains more FatsFats | +102.8% |
| Contains more WaterWater | +1003.2% |
| Contains more OtherOther | +12.7% |
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
2.173 g
Monounsaturated fat:
Mono. Fat
14.02 g
Polyunsaturated fat:
Poly. Fat
5.04 g
| Contains less Sat. FatSaturated fat | -24.9% |
| Contains more Mono. FatMonounsaturated fat | +458.8% |
~equal in
Polyunsaturated fat
~5.04g
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:
28.33 g
Sucrose:
0.53 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.63 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +64.3% |
| Contains more SucroseSucrose | +4205.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
~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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.78mg | 0.75mg | 38% |
| Manganese | 1.019mg | 0.187mg | 36% |
| Monounsaturated fat | 2.509g | 14.02g | 29% |
| Vitamin B3 | 4.439mg | 0.63mg | 24% |
| Folate | 91µg | 10µg | 20% |
| Vitamin E | 1.51mg | 4.08mg | 17% |
| Fats | 10.6g | 21.5g | 17% |
| Carbs | 77.66g | 34.91g | 14% |
| Vitamin B2 | 0.317mg | 0.133mg | 14% |
| Copper | 0.17mg | 0.064mg | 12% |
| Vitamin B1 | 0.265mg | 0.123mg | 12% |
| Starch | 46.56g | 28.33g | 8% |
| Sodium | 459mg | 313mg | 6% |
| Potassium | 170mg | 362mg | 6% |
| Vitamin B6 | 0.156mg | 0.215mg | 5% |
| Protein | 6.69g | 4.32g | 5% |
| Choline | 5.9mg | 26.4mg | 4% |
| Vitamin K | 14.3µg | 19.3µg | 4% |
| Selenium | 6.3µg | 8.6µg | 4% |
| Calories | 430kcal | 343kcal | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Polyunsaturated fat | 5.388g | 5.04g | 2% |
| Phosphorus | 185mg | 198mg | 2% |
| Saturated fat | 1.633g | 2.173g | 2% |
| Fructose | 0.99g | 0g | 1% |
| Vitamin C | 0mg | 1.1mg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Zinc | 0.96mg | 0.86mg | 1% |
| Vitamin B5 | 0.42mg | 0.38mg | 1% |
| Fiber | 3.4g | 3.2g | 1% |
| Calcium | 77mg | 63mg | 1% |
| Net carbs | 74.26g | 31.71g | N/A |
| Magnesium | 40mg | 42mg | 0% |
| Sugar | 24.85g | 2.17g | N/A |
| Trans fat | 0.055g | 0.058g | N/A |
| Tryptophan | 0.042mg | 0% | |
| Threonine | 0.156mg | 0% | |
| Isoleucine | 0.187mg | 0% | |
| Leucine | 0.521mg | 0% | |
| Lysine | 0.156mg | 0% | |
| Methionine | 0.094mg | 0% | |
| Phenylalanine | 0.229mg | 0% | |
| Valine | 0.25mg | 0% | |
| Histidine | 0.135mg | 0% | |
| Omega-3 - ALA | 0.599g | 0.617g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.032g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.011g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 4.343g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
60%
35%
Comparison summary
Which food is lower in Sugar?
Nachos is lower in Sugar (difference - 22.68g)
Which food contains less Sodium?
Nachos contains less Sodium (difference - 146mg)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 0.54g)
Which food is lower in glycemic index?
Graham cracker is lower in glycemic index (difference - 1)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
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.