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Graham cracker vs. Papadum — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and papadum

  • The amount of copper, fiber, magnesium, iron, folate, phosphorus, potassium, manganese, and zinc in papadum is higher than in graham cracker.
  • Papadum covers your daily need for copper, 92% more than graham cracker.
  • The amount of sodium in graham cracker is lower.
  • Papadum has a lower glycemic index. The glycemic index of papadum is 46, 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 Papad.

Infographic

Graham cracker vs Papadum 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains less SodiumSodium -73.7%
Contains more MagnesiumMagnesium +577.5%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +488.2%
Contains more IronIron +106.3%
Contains more CopperCopper +487.1%
Contains more ZincZinc +254.2%
Contains more PhosphorusPhosphorus +108.1%
Contains more ManganeseManganese +53.3%
Contains more SeleniumSelenium +31.7%

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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin EVitamin E +2920%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin B3Vitamin B3 +201.6%
Contains more Vitamin KVitamin K +3475%
Contains more CholineCholine +1375%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +118.3%
Contains more Vitamin B6Vitamin B6 +82.7%
Contains more FolateFolate +140.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.277mg
~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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more FatsFats +226.2%
Contains more CarbsCarbs +29.7%
Contains more ProteinProtein +282.1%
Contains more OtherOther +371.7%
~equal in Water ~3.49g

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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains more Mono. FatMonounsaturated fat +371.6%
Contains more Poly. FatPolyunsaturated fat +369.3%
Contains less Sat. FatSaturated fat -33.6%

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

All nutrients comparison - raw data values

Nutrient Graham cracker Papadum DV% diff.
Copper 0.17mg 0.998mg 92%
Fiber 3.4g 18.6g 61%
Sodium 459mg 1745mg 56%
Magnesium 40mg 271mg 55%
Iron 3.78mg 7.8mg 50%
Protein 6.69g 25.56g 38%
Folate 91µg 219µg 32%
Phosphorus 185mg 385mg 29%
Polyunsaturated fat 5.388g 1.148g 28%
Potassium 170mg 1000mg 24%
Manganese 1.019mg 1.562mg 24%
Zinc 0.96mg 3.4mg 22%
Starch 46.56g 19%
Vitamin B3 4.439mg 1.472mg 19%
Vitamin K 14.3µg 0.4µg 12%
Fats 10.6g 3.25g 11%
Vitamin B5 0.42mg 0.917mg 10%
Vitamin E 1.51mg 0.05mg 10%
Vitamin B6 0.156mg 0.285mg 10%
Calcium 77mg 143mg 7%
Carbs 77.66g 59.87g 6%
Vitamin B2 0.317mg 0.258mg 5%
Monounsaturated fat 2.509g 0.532g 5%
Selenium 6.3µg 8.3µg 4%
Calories 430kcal 371kcal 3%
Saturated fat 1.633g 1.084g 2%
Vitamin B1 0.265mg 0.277mg 1%
Fructose 0.99g 1%
Choline 5.9mg 0.4mg 1%
Cholesterol 0mg 4mg 1%
Vitamin A 0µg 13µg 1%
Net carbs 74.26g 41.27g N/A
Sugar 24.85g 0g N/A
Trans fat 0.055g N/A
Tryptophan 0.266mg 0%
Threonine 0.886mg 0%
Isoleucine 1.303mg 0%
Leucine 2.115mg 0%
Lysine 1.695mg 0%
Methionine 0.372mg 0%
Phenylalanine 1.491mg 0%
Valine 1.434mg 0%
Histidine 0.715mg 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 Papadum
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
34%
Papadum
Minerals Daily Need Coverage Score
60%
Graham cracker
168%
Papadum

Comparison summary

Which food is lower in Sugar?
Papadum
Papadum is lower in Sugar (difference - 24.85g)
Which food is lower in Saturated fat?
Papadum
Papadum is lower in Saturated fat (difference - 0.549g)
Which food is lower in glycemic index?
Papadum
Papadum is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 1286mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.