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Graham cracker vs. Ostrich — In-Depth Nutrition Comparison

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How are graham cracker and ostrich different?

  • Graham cracker is higher in manganese and folate; however, ostrich is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B5, and vitamin B3.
  • Daily need coverage for vitamin B12 for ostrich is 260% higher.
  • Graham cracker contains 54 times more manganese than ostrich. While graham cracker contains 1.019mg of manganese, ostrich contains only 0.019mg.
  • Ostrich has less sodium.
  • Ostrich has a lower glycemic index (0) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Ostrich, tip trimmed, cooked are the varieties used in this article.

Infographic

Graham cracker vs Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +1183.3%
Contains more IronIron +35.5%
Contains more CopperCopper +11.8%
Contains more ManganeseManganese +5263.2%
Contains more PotassiumPotassium +112.9%
Contains more ZincZinc +405.2%
Contains more PhosphorusPhosphorus +35.7%
Contains less SodiumSodium -82.6%
Contains more SeleniumSelenium +495.2%

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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin EVitamin E +556.5%
Contains more Vitamin B1Vitamin B1 +14.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +506.7%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +60.9%
Contains more Vitamin B5Vitamin B5 +213.8%
Contains more Vitamin B6Vitamin B6 +249.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.292mg

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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more FatsFats +312.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +286%
Contains more ProteinProtein +325.9%
Contains more WaterWater +1920.9%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains more Mono. FatMonounsaturated fat +158.7%
Contains more Poly. FatPolyunsaturated fat +1124.5%
Contains less Sat. FatSaturated fat -38.8%

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

All nutrients comparison - raw data values

Nutrient Graham cracker Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Selenium 6.3µg 37.5µg 57%
Protein 6.69g 28.49g 44%
Manganese 1.019mg 0.019mg 43%
Zinc 0.96mg 4.85mg 35%
Polyunsaturated fat 5.388g 0.44g 33%
Vitamin B6 0.156mg 0.545mg 30%
Cholesterol 0mg 85mg 28%
Carbs 77.66g 0g 26%
Starch 46.56g 19%
Folate 91µg 15µg 19%
Vitamin B5 0.42mg 1.318mg 18%
Vitamin B3 4.439mg 7.143mg 17%
Sodium 459mg 80mg 16%
Calories 430kcal 145kcal 14%
Fiber 3.4g 0g 14%
Fats 10.6g 2.57g 12%
Vitamin K 14.3µg 12%
Iron 3.78mg 2.79mg 12%
Phosphorus 185mg 251mg 9%
Vitamin E 1.51mg 0.23mg 9%
Calcium 77mg 6mg 7%
Potassium 170mg 362mg 6%
Magnesium 40mg 25mg 4%
Monounsaturated fat 2.509g 0.97g 4%
Saturated fat 1.633g 1g 3%
Vitamin B1 0.265mg 0.232mg 3%
Vitamin B2 0.317mg 0.292mg 2%
Copper 0.17mg 0.152mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 74.26g 0g N/A
Sugar 24.85g 0g N/A
Trans fat 0.055g N/A
Tryptophan 0.254mg 0%
Threonine 1.25mg 0%
Isoleucine 1.354mg 0%
Leucine 2.315mg 0%
Lysine 2.516mg 0%
Methionine 0.796mg 0%
Phenylalanine 1.176mg 0%
Valine 1.407mg 0%
Histidine 0.716mg 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 Ostrich
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
97%
Ostrich
Minerals Daily Need Coverage Score
60%
Graham cracker
66%
Ostrich

Comparison summary

Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Ostrich
Ostrich contains less Sodium (difference - 379mg)
Which food is lower in Saturated fat?
Ostrich
Ostrich is lower in Saturated fat (difference - 0.633g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 85mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.