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Graham cracker vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and oranges

  • Graham cracker has more iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, and copper, while oranges have more vitamin C.
  • Oranges cover your daily need for vitamin C, 59% more than graham cracker.
  • Oranges have a lower glycemic index. The glycemic index of oranges is 45, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Oranges, raw, all commercial varieties.

Infographic

Graham cracker vs Orange 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%
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +92.5%
Contains more IronIron +3680%
Contains more CopperCopper +277.8%
Contains more ZincZinc +1271.4%
Contains more PhosphorusPhosphorus +1221.4%
Contains more ManganeseManganese +3976%
Contains more SeleniumSelenium +1160%
Contains less SodiumSodium -100%
~equal in Potassium ~181mg

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%
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin EVitamin E +738.9%
Contains more Vitamin B1Vitamin B1 +204.6%
Contains more Vitamin B2Vitamin B2 +692.5%
Contains more Vitamin B3Vitamin B3 +1474.1%
Contains more Vitamin B5Vitamin B5 +68%
Contains more Vitamin B6Vitamin B6 +160%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +203.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +42.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +611.7%
Contains more FatsFats +8733.3%
Contains more CarbsCarbs +560.9%
Contains more OtherOther +277.3%
Contains more WaterWater +2459%

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
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +10808.7%
Contains more Poly. FatPolyunsaturated fat +21452%
Contains less Sat. FatSaturated fat -99.1%

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

All nutrients comparison - raw data values

Nutrient Graham cracker Orange DV% diff.
Vitamin C 0mg 53.2mg 59%
Iron 3.78mg 0.1mg 46%
Manganese 1.019mg 0.025mg 43%
Polyunsaturated fat 5.388g 0.025g 36%
Vitamin B3 4.439mg 0.282mg 26%
Phosphorus 185mg 14mg 24%
Carbs 77.66g 11.75g 22%
Vitamin B2 0.317mg 0.04mg 21%
Sodium 459mg 0mg 20%
Starch 46.56g 19%
Calories 430kcal 47kcal 19%
Fats 10.6g 0.12g 16%
Folate 91µg 30µg 15%
Vitamin B1 0.265mg 0.087mg 15%
Copper 0.17mg 0.045mg 14%
Vitamin K 14.3µg 0µg 12%
Protein 6.69g 0.94g 12%
Selenium 6.3µg 0.5µg 11%
Vitamin E 1.51mg 0.18mg 9%
Zinc 0.96mg 0.07mg 8%
Vitamin B6 0.156mg 0.06mg 7%
Saturated fat 1.633g 0.015g 7%
Magnesium 40mg 10mg 7%
Monounsaturated fat 2.509g 0.023g 6%
Fiber 3.4g 2.4g 4%
Calcium 77mg 40mg 4%
Vitamin B5 0.42mg 0.25mg 3%
Fructose 0.99g 1%
Vitamin A 0µg 11µg 1%
Net carbs 74.26g 9.35g N/A
Potassium 170mg 181mg 0%
Sugar 24.85g 9.35g N/A
Trans fat 0.055g 0g N/A
Choline 5.9mg 8.4mg 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 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
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
21%
Orange
Minerals Daily Need Coverage Score
60%
Graham cracker
7%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 15.5g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 459mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 1.618g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 29)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.4)
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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.