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Graham cracker vs. Orange juice — In-Depth Nutrition Comparison

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How are graham cracker and orange juice different?

  • Graham cracker is higher in iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, and copper; however, orange juice is richer in vitamin C.
  • Daily need coverage for vitamin C for orange juice is 56% higher.
  • Graham cracker contains 459 times more sodium than orange juice. While graham cracker contains 459mg of sodium, orange juice contains only 1mg.
  • Orange juice has a lower glycemic index (50) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Orange juice, raw are the varieties used in this article.

Infographic

Graham cracker vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +263.6%
Contains more CalciumCalcium +600%
Contains more IronIron +1790%
Contains more CopperCopper +286.4%
Contains more ZincZinc +1820%
Contains more PhosphorusPhosphorus +988.2%
Contains more ManganeseManganese +7178.6%
Contains more SeleniumSelenium +6200%
Contains more PotassiumPotassium +17.6%
Contains less SodiumSodium -99.8%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +3675%
Contains more Vitamin B1Vitamin B1 +194.4%
Contains more Vitamin B2Vitamin B2 +956.7%
Contains more Vitamin B3Vitamin B3 +1009.8%
Contains more Vitamin B5Vitamin B5 +121.1%
Contains more Vitamin B6Vitamin B6 +290%
Contains more Vitamin KVitamin K +14200%
Contains more FolateFolate +203.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.2mg

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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +855.7%
Contains more FatsFats +5200%
Contains more CarbsCarbs +646.7%
Contains more OtherOther +315%
Contains more WaterWater +2504.7%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +6869.4%
Contains more Poly. FatPolyunsaturated fat +13370%
Contains less Sat. FatSaturated fat -98.5%

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 Orange juice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Orange juice DV% diff.
Vitamin C 0mg 50mg 56%
Iron 3.78mg 0.2mg 45%
Manganese 1.019mg 0.014mg 44%
Polyunsaturated fat 5.388g 0.04g 36%
Vitamin B3 4.439mg 0.4mg 25%
Phosphorus 185mg 17mg 24%
Vitamin B2 0.317mg 0.03mg 22%
Carbs 77.66g 10.4g 22%
Sodium 459mg 1mg 20%
Starch 46.56g 19%
Calories 430kcal 45kcal 19%
Fats 10.6g 0.2g 16%
Vitamin B1 0.265mg 0.09mg 15%
Folate 91µg 30µg 15%
Copper 0.17mg 0.044mg 14%
Fiber 3.4g 0.2g 13%
Vitamin K 14.3µg 0.1µg 12%
Protein 6.69g 0.7g 12%
Selenium 6.3µg 0.1µg 11%
Vitamin E 1.51mg 0.04mg 10%
Vitamin B6 0.156mg 0.04mg 9%
Zinc 0.96mg 0.05mg 8%
Calcium 77mg 11mg 7%
Magnesium 40mg 11mg 7%
Saturated fat 1.633g 0.024g 7%
Monounsaturated fat 2.509g 0.036g 6%
Vitamin B5 0.42mg 0.19mg 5%
Vitamin A 0µg 10µg 1%
Fructose 0.99g 1%
Potassium 170mg 200mg 1%
Net carbs 74.26g 10.2g N/A
Sugar 24.85g 8.4g N/A
Trans fat 0.055g 0g N/A
Choline 5.9mg 6.2mg 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Orange juice
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
20%
Orange juice
Minerals Daily Need Coverage Score
60%
Graham cracker
6%
Orange juice

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 16.45g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 458mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 1.609g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 24)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.