Graham cracker vs. Pilaf — In-Depth Nutrition Comparison
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A recap on differences between graham cracker and pilaf
- Graham cracker has more vitamin B2, iron, vitamin K, and vitamin E; however, pilaf is higher in selenium, folate, vitamin B1, vitamin B6, and vitamin B3.
- Pilaf covers your daily selenium needs 47% more than graham cracker.
- Pilaf contains 38 times less vitamin E than graham cracker. Graham cracker contains 1.51mg of vitamin E, while pilaf contains 0.04mg.
- Graham cracker has less sodium.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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 MagnesiumMagnesium | +25% |
| Contains more IronIron | +54.9% |
| Contains more PhosphorusPhosphorus | +20.1% |
| Contains less SodiumSodium | -64.8% |
| Contains more ManganeseManganese | +15.5% |
| Contains more PotassiumPotassium | +10.6% |
| Contains more SeleniumSelenium | +414.3% |
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 EVitamin E | +3675% |
| Contains more Vitamin B2Vitamin B2 | +264.4% |
| Contains more Vitamin KVitamin K | +2760% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +127.5% |
| Contains more Vitamin B3Vitamin B3 | +38% |
| Contains more Vitamin B5Vitamin B5 | +70.2% |
| Contains more Vitamin B6Vitamin B6 | +156.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +133% |
| Contains more CholineCholine | +196.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 6.3µg | 32.4µg | 47% |
| Sodium | 459mg | 1303mg | 37% |
| Polyunsaturated fat | 5.388g | 0.377g | 33% |
| Folate | 91µg | 212µg | 30% |
| Vitamin B1 | 0.265mg | 0.603mg | 28% |
| Vitamin B6 | 0.156mg | 0.4mg | 19% |
| Vitamin B2 | 0.317mg | 0.087mg | 18% |
| Iron | 3.78mg | 2.44mg | 17% |
| Fats | 10.6g | 1.37g | 14% |
| Vitamin K | 14.3µg | 0.5µg | 12% |
| Vitamin B3 | 4.439mg | 6.127mg | 11% |
| Vitamin E | 1.51mg | 0.04mg | 10% |
| Starch | 46.56g | 71.23g | 10% |
| Fiber | 3.4g | 1.2g | 9% |
| Protein | 6.69g | 10.42g | 7% |
| Vitamin B5 | 0.42mg | 0.715mg | 6% |
| Manganese | 1.019mg | 0.882mg | 6% |
| Saturated fat | 1.633g | 0.307g | 6% |
| Monounsaturated fat | 2.509g | 0.373g | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Calories | 430kcal | 359kcal | 4% |
| Phosphorus | 185mg | 154mg | 4% |
| Choline | 5.9mg | 17.5mg | 2% |
| Magnesium | 40mg | 32mg | 2% |
| Fructose | 0.99g | 0g | 1% |
| Potassium | 170mg | 188mg | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Calcium | 77mg | 83mg | 1% |
| Carbs | 77.66g | 76.31g | 0% |
| Net carbs | 74.26g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 24.85g | 1.53g | N/A |
| Copper | 0.17mg | 0.166mg | 0% |
| Zinc | 0.96mg | 1.01mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
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:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more FatsFats | +673.7% |
| Contains more ProteinProtein | +55.8% |
| Contains more WaterWater | +137.2% |
| Contains more OtherOther | +132.5% |
~equal in
Carbs
~76.31g
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
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Mono. FatMonounsaturated fat | +572.7% |
| Contains more Poly. FatPolyunsaturated fat | +1329.2% |
| Contains less Sat. FatSaturated fat | -81.2% |
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:
71.23 g
Sucrose:
0.3 g
Glucose:
0.1 g
Fructose:
0 g
Lactose:
0 g
Maltose:
1.13 g
Galactose:
0 g
| Contains more SucroseSucrose | +7506.7% |
| Contains more GlucoseGlucose | +940% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +53% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
