Graham cracker vs. Nori — In-Depth Nutrition Comparison
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How are graham cracker and nori different?
- Graham cracker is higher in iron, vitamin B3, phosphorus, vitamin B1, and fiber; however, nori is richer in vitamin A, vitamin C, folate, and copper.
- Daily need coverage for vitamin A for nori is 104% higher.
- Graham cracker contains 11 times more fiber than nori. While graham cracker contains 3.4g of fiber, nori contains only 0.3g.
- Nori has less sodium.
Cookies, graham crackers, plain or honey (includes cinnamon) and Seaweed, laver, raw are the varieties used in this article.
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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 | +1900% |
| Contains more IronIron | +110% |
| Contains more PhosphorusPhosphorus | +219% |
| Contains more SeleniumSelenium | +800% |
| Contains more PotassiumPotassium | +109.4% |
| Contains more CopperCopper | +55.3% |
| Contains less SodiumSodium | -89.5% |
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 EVitamin E | +51% |
| Contains more Vitamin B1Vitamin B1 | +170.4% |
| Contains more Vitamin B3Vitamin B3 | +202% |
| Contains more Vitamin KVitamin K | +257.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +40.7% |
| Contains more Vitamin B5Vitamin B5 | +24% |
| Contains more FolateFolate | +60.4% |
| Contains more CholineCholine | +76.3% |
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:
5.81 g
Fats:
0.28 g
Carbs:
5.11 g
Water:
85.03 g
Other:
3.77 g
| Contains more ProteinProtein | +15.1% |
| Contains more FatsFats | +3685.7% |
| Contains more CarbsCarbs | +1419.8% |
| Contains more WaterWater | +2408.3% |
| Contains more OtherOther | +127.1% |
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
0.061 g
Monounsaturated fat:
Mono. Fat
0.025 g
Polyunsaturated fat:
Poly. Fat
0.11 g
| Contains more Mono. FatMonounsaturated fat | +9936% |
| Contains more Poly. FatPolyunsaturated fat | +4798.2% |
| Contains less Sat. FatSaturated fat | -96.3% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 0mg | 39mg | 43% |
| Polyunsaturated fat | 5.388g | 0.11g | 35% |
| Vitamin A | 0µg | 260µg | 29% |
| Iron | 3.78mg | 1.8mg | 25% |
| Carbs | 77.66g | 5.11g | 24% |
| Calories | 430kcal | 35kcal | 20% |
| Vitamin B3 | 4.439mg | 1.47mg | 19% |
| Starch | 46.56g | 19% | |
| Sodium | 459mg | 48mg | 18% |
| Phosphorus | 185mg | 58mg | 18% |
| Fats | 10.6g | 0.28g | 16% |
| Folate | 91µg | 146µg | 14% |
| Vitamin B1 | 0.265mg | 0.098mg | 14% |
| Fiber | 3.4g | 0.3g | 12% |
| Selenium | 6.3µg | 0.7µg | 10% |
| Copper | 0.17mg | 0.264mg | 10% |
| Vitamin B2 | 0.317mg | 0.446mg | 10% |
| Vitamin K | 14.3µg | 4µg | 9% |
| Magnesium | 40mg | 2mg | 9% |
| Saturated fat | 1.633g | 0.061g | 7% |
| Monounsaturated fat | 2.509g | 0.025g | 6% |
| Potassium | 170mg | 356mg | 5% |
| Vitamin E | 1.51mg | 1mg | 3% |
| Vitamin B5 | 0.42mg | 0.521mg | 2% |
| Protein | 6.69g | 5.81g | 2% |
| Fructose | 0.99g | 1% | |
| Manganese | 1.019mg | 0.988mg | 1% |
| Zinc | 0.96mg | 1.05mg | 1% |
| Choline | 5.9mg | 10.4mg | 1% |
| Calcium | 77mg | 70mg | 1% |
| Net carbs | 74.26g | 4.81g | N/A |
| Sugar | 24.85g | 0.49g | N/A |
| Vitamin B6 | 0.156mg | 0.159mg | 0% |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.043mg | 0% | |
| Threonine | 0.232mg | 0% | |
| Isoleucine | 0.259mg | 0% | |
| Leucine | 0.501mg | 0% | |
| Lysine | 0.222mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.273mg | 0% | |
| Valine | 0.402mg | 0% | |
| Histidine | 0.14mg | 0% | |
| Omega-3 - EPA | 0g | 0.08g | N/A |
| 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?
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%
45%
Minerals Daily Need Coverage Score
60%
40%
Comparison summary
Which food is lower in Sugar?
Nori is lower in Sugar (difference - 24.36g)
Which food contains less Sodium?
Nori contains less Sodium (difference - 411mg)
Which food is lower in Saturated fat?
Nori is lower in Saturated fat (difference - 1.572g)
Which food is lower in glycemic index?
Nori is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
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.