Graham cracker vs. Peanut butter — In-Depth Nutrition Comparison
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Differences between graham cracker and peanut butter
- Graham cracker has more iron, while peanut butter has more vitamin B3, vitamin E, magnesium, manganese, copper, vitamin B6, and phosphorus.
- Peanut butter's daily need coverage for vitamin B3 is 54% higher.
- Peanut butter contains 27 times less sodium than graham cracker. Graham cracker contains 459mg of sodium, while peanut butter contains 17mg.
- Peanut butter has a lower glycemic index. The glycemic index of peanut butter is 14, while the glycemic index of graham cracker is 74.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Peanut butter, smooth style, without salt.
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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.
| Contains more CalciumCalcium | +57.1% |
| Contains more IronIron | +117.2% |
| Contains more SeleniumSelenium | +53.7% |
| Contains more MagnesiumMagnesium | +320% |
| Contains more PotassiumPotassium | +228.2% |
| Contains more CopperCopper | +148.2% |
| Contains more ZincZinc | +161.5% |
| Contains more PhosphorusPhosphorus | +81.1% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +63.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +76.7% |
| Contains more Vitamin B2Vitamin B2 | +65.1% |
| Contains more Vitamin KVitamin K | +4666.7% |
| Contains more Vitamin EVitamin E | +502.6% |
| Contains more Vitamin B3Vitamin B3 | +195.4% |
| Contains more Vitamin B5Vitamin B5 | +170.7% |
| Contains more Vitamin B6Vitamin B6 | +182.7% |
| Contains more CholineCholine | +967.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more CarbsCarbs | +248.1% |
| Contains more WaterWater | +175.6% |
| Contains more ProteinProtein | +232% |
| Contains more FatsFats | +384.5% |
| Contains more OtherOther | +74.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -84.2% |
| Contains more Mono. FatMonounsaturated fat | +933.9% |
| Contains more Poly. FatPolyunsaturated fat | +132.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +1207.9% |
| Contains more SucroseSucrose | +122.6% |
| Contains more GlucoseGlucose | +700% |
| Contains more FructoseFructose | +725% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fats | 10.6g | 51.36g | 63% |
| Monounsaturated fat | 2.509g | 25.941g | 59% |
| Vitamin B3 | 4.439mg | 13.112mg | 54% |
| Vitamin E | 1.51mg | 9.1mg | 51% |
| Polyunsaturated fat | 5.388g | 12.535g | 48% |
| Saturated fat | 1.633g | 10.325g | 40% |
| Protein | 6.69g | 22.21g | 31% |
| Magnesium | 40mg | 168mg | 30% |
| Copper | 0.17mg | 0.422mg | 28% |
| Manganese | 1.019mg | 1.665mg | 28% |
| Iron | 3.78mg | 1.74mg | 26% |
| Vitamin B6 | 0.156mg | 0.441mg | 22% |
| Phosphorus | 185mg | 335mg | 21% |
| Sodium | 459mg | 17mg | 19% |
| Starch | 46.56g | 3.56g | 18% |
| Carbs | 77.66g | 22.31g | 18% |
| Zinc | 0.96mg | 2.51mg | 14% |
| Vitamin B5 | 0.42mg | 1.137mg | 14% |
| Vitamin K | 14.3µg | 0.3µg | 12% |
| Potassium | 170mg | 558mg | 11% |
| Choline | 5.9mg | 63mg | 10% |
| Vitamin B1 | 0.265mg | 0.15mg | 10% |
| Vitamin B2 | 0.317mg | 0.192mg | 10% |
| Calories | 430kcal | 598kcal | 8% |
| Fiber | 3.4g | 5g | 6% |
| Selenium | 6.3µg | 4.1µg | 4% |
| Calcium | 77mg | 49mg | 3% |
| Fructose | 0.99g | 0.12g | 1% |
| Folate | 91µg | 87µg | 1% |
| Net carbs | 74.26g | 17.31g | N/A |
| Sugar | 24.85g | 10.49g | N/A |
| Trans fat | 0.055g | 0.075g | N/A |
| Tryptophan | 0.231mg | 0% | |
| Threonine | 0.525mg | 0% | |
| Isoleucine | 0.616mg | 0% | |
| Leucine | 1.546mg | 0% | |
| Lysine | 0.681mg | 0% | |
| Methionine | 0.265mg | 0% | |
| Phenylalanine | 1.202mg | 0% | |
| Valine | 0.782mg | 0% | |
| Histidine | 0.557mg | 0% | |
| Omega-3 - ALA | 0.599g | 0.027g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.01g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 12.215g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
60%
Minerals Daily Need Coverage Score
60%
84%
Comparison summary
Which food is lower in Sugar?
Peanut butter is lower in Sugar (difference - 14.36g)
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 442mg)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 60)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 8.692g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.