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  6. Graham cracker vs. Olive

Graham cracker vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between graham cracker and olive?

  • Olive has less manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, vitamin B6, vitamin K, and selenium than graham cracker.
  • Graham cracker's daily need coverage for manganese is 43% higher.
  • Graham cracker contains less sodium.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

Graham cracker vs Olive 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%
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +900%
Contains more PotassiumPotassium +2025%
Contains more IronIron +14.5%
Contains more ZincZinc +336.4%
Contains more PhosphorusPhosphorus +6066.7%
Contains less SodiumSodium -37.6%
Contains more ManganeseManganese +4995%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +14.3%
Contains more CopperCopper +47.6%

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%
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +8733.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +11897.3%
Contains more Vitamin B5Vitamin B5 +2700%
Contains more Vitamin B6Vitamin B6 +1633.3%
Contains more Vitamin KVitamin K +921.4%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +74.6%
~equal in Vitamin E ~1.65mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Olive DV% diff.
Manganese 1.019mg 0.02mg 43%
Polyunsaturated fat 5.388g 0.911g 30%
Vitamin B3 4.439mg 0.037mg 28%
Phosphorus 185mg 3mg 26%
Vitamin B2 0.317mg 0mg 24%
Carbs 77.66g 6.26g 24%
Folate 91µg 0µg 23%
Vitamin B1 0.265mg 0.003mg 22%
Starch 46.56g 19%
Calories 430kcal 115kcal 16%
Monounsaturated fat 2.509g 7.888g 13%
Sodium 459mg 735mg 12%
Protein 6.69g 0.84g 12%
Vitamin K 14.3µg 1.4µg 11%
Vitamin B6 0.156mg 0.009mg 11%
Selenium 6.3µg 0.9µg 10%
Magnesium 40mg 4mg 9%
Copper 0.17mg 0.251mg 9%
Vitamin B5 0.42mg 0.015mg 8%
Zinc 0.96mg 0.22mg 7%
Iron 3.78mg 3.3mg 6%
Potassium 170mg 8mg 5%
Vitamin A 0µg 20µg 2%
Vitamin E 1.51mg 1.65mg 1%
Calcium 77mg 88mg 1%
Saturated fat 1.633g 1.415g 1%
Fructose 0.99g 1%
Vitamin C 0mg 0.9mg 1%
Fiber 3.4g 3.2g 1%
Choline 5.9mg 10.3mg 1%
Fats 10.6g 10.68g 0%
Net carbs 74.26g 3.06g N/A
Sugar 24.85g 0g N/A
Trans fat 0.055g 0g N/A
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +696.4%
Contains more CarbsCarbs +1140.6%
Contains more WaterWater +2259.6%
Contains more OtherOther +34.3%
~equal in Fats ~10.68g

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Poly. FatPolyunsaturated fat +491.4%
Contains less Sat. FatSaturated fat -13.3%
Contains more Mono. FatMonounsaturated fat +214.4%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.