Graham cracker vs. Oats — In-Depth Nutrition Comparison
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Differences between graham cracker and oats
- Graham cracker has more vitamin B3, while oats have more manganese, copper, phosphorus, vitamin B1, magnesium, fiber, zinc, and vitamin B5.
- Oats' daily need coverage for manganese is 169% higher.
- Oats contain 230 times less sodium than graham cracker. Graham cracker contains 459mg of sodium, while oats contain 2mg.
- Oats have a lower glycemic index. The glycemic index of oats is 59, while the glycemic index of graham cracker is 74.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Oats.
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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 | +42.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +342.5% |
| Contains more PotassiumPotassium | +152.4% |
| Contains more IronIron | +24.9% |
| Contains more CopperCopper | +268.2% |
| Contains more ZincZinc | +313.5% |
| Contains more PhosphorusPhosphorus | +182.7% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +382.4% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +128.1% |
| Contains more Vitamin B3Vitamin B3 | +361.9% |
| Contains more Vitamin B6Vitamin B6 | +31.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +62.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +187.9% |
| Contains more Vitamin B5Vitamin B5 | +221.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.019mg | 4.916mg | 169% |
| Copper | 0.17mg | 0.626mg | 51% |
| Phosphorus | 185mg | 523mg | 48% |
| Vitamin B1 | 0.265mg | 0.763mg | 42% |
| Magnesium | 40mg | 177mg | 33% |
| Fiber | 3.4g | 10.6g | 29% |
| Zinc | 0.96mg | 3.97mg | 27% |
| Vitamin B3 | 4.439mg | 0.961mg | 22% |
| Protein | 6.69g | 16.89g | 20% |
| Sodium | 459mg | 2mg | 20% |
| Starch | 46.56g | 19% | |
| Vitamin B5 | 0.42mg | 1.349mg | 19% |
| Polyunsaturated fat | 5.388g | 2.535g | 19% |
| Vitamin B2 | 0.317mg | 0.139mg | 14% |
| Vitamin K | 14.3µg | 12% | |
| Iron | 3.78mg | 4.72mg | 12% |
| Selenium | 6.3µg | 11% | |
| Vitamin E | 1.51mg | 10% | |
| Folate | 91µg | 56µg | 9% |
| Potassium | 170mg | 429mg | 8% |
| Fats | 10.6g | 6.9g | 6% |
| Carbs | 77.66g | 66.27g | 4% |
| Vitamin B6 | 0.156mg | 0.119mg | 3% |
| Saturated fat | 1.633g | 1.217g | 2% |
| Calories | 430kcal | 389kcal | 2% |
| Calcium | 77mg | 54mg | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Monounsaturated fat | 2.509g | 2.178g | 1% |
| Net carbs | 74.26g | 55.67g | N/A |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.234mg | 0% | |
| Threonine | 0.575mg | 0% | |
| Isoleucine | 0.694mg | 0% | |
| Leucine | 1.284mg | 0% | |
| Lysine | 0.701mg | 0% | |
| Methionine | 0.312mg | 0% | |
| Phenylalanine | 0.895mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.405mg | 0% | |
| 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 |
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:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
| Contains more FatsFats | +53.6% |
| Contains more CarbsCarbs | +17.2% |
| Contains more ProteinProtein | +152.5% |
| Contains more WaterWater | +142.5% |
~equal in
Other
~1.72g
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
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
| Contains more Mono. FatMonounsaturated fat | +15.2% |
| Contains more Poly. FatPolyunsaturated fat | +112.5% |
| Contains less Sat. FatSaturated fat | -25.5% |
