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Graham cracker vs. Pineapple — In-Depth Nutrition Comparison

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How are graham cracker and pineapple different?

  • Graham cracker is higher in iron, phosphorus, vitamin B3, vitamin B2, folate, vitamin B1, vitamin K, and selenium; however, pineapple is richer in vitamin C.
  • Daily need coverage for vitamin C for pineapple is 53% higher.
  • Graham cracker contains 459 times more sodium than pineapple. While graham cracker contains 459mg of sodium, pineapple contains only 1mg.

Cookies, graham crackers, plain or honey (includes cinnamon) and Pineapple, raw, all varieties are the varieties used in this article.

Infographic

Graham cracker vs Pineapple infographic
Infographic link

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 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +492.3%
Contains more PotassiumPotassium +56%
Contains more IronIron +1203.4%
Contains more CopperCopper +54.5%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +2212.5%
Contains more SeleniumSelenium +6200%
Contains less SodiumSodium -99.8%
~equal in Manganese ~0.927mg

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 159% 1% 0.4% 0% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14% 3%
Contains more Vitamin EVitamin E +7450%
Contains more Vitamin B1Vitamin B1 +235.4%
Contains more Vitamin B2Vitamin B2 +890.6%
Contains more Vitamin B3Vitamin B3 +787.8%
Contains more Vitamin B5Vitamin B5 +97.2%
Contains more Vitamin B6Vitamin B6 +39.3%
Contains more Vitamin KVitamin K +1942.9%
Contains more FolateFolate +405.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~5.5mg

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
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more ProteinProtein +1138.9%
Contains more FatsFats +8733.3%
Contains more CarbsCarbs +491.9%
Contains more OtherOther +654.5%
Contains more WaterWater +2436.9%

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
15% 21% 65%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +19200%
Contains more Poly. FatPolyunsaturated fat +13370%
Contains less Sat. FatSaturated fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
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
61% 18% 22%
Starch: 0 g
Sucrose: 5.99 g
Glucose: 1.73 g
Fructose: 2.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +281%
Contains more GlucoseGlucose +66.3%
Contains more FructoseFructose +114.1%
~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.
Graham cracker Pineapple
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 Pineapple DV% diff.
Vitamin C 0mg 47.8mg 53%
Iron 3.78mg 0.29mg 44%
Polyunsaturated fat 5.388g 0.04g 36%
Vitamin B3 4.439mg 0.5mg 25%
Phosphorus 185mg 8mg 25%
Vitamin B2 0.317mg 0.032mg 22%
Carbs 77.66g 13.12g 22%
Sodium 459mg 1mg 20%
Starch 46.56g 0g 19%
Calories 430kcal 50kcal 19%
Folate 91µg 18µg 18%
Vitamin B1 0.265mg 0.079mg 16%
Fats 10.6g 0.12g 16%
Protein 6.69g 0.54g 12%
Vitamin K 14.3µg 0.7µg 11%
Selenium 6.3µg 0.1µg 11%
Vitamin E 1.51mg 0.02mg 10%
Zinc 0.96mg 0.12mg 8%
Fiber 3.4g 1.4g 8%
Copper 0.17mg 0.11mg 7%
Saturated fat 1.633g 0.009g 7%
Magnesium 40mg 12mg 7%
Monounsaturated fat 2.509g 0.013g 6%
Calcium 77mg 13mg 6%
Vitamin B5 0.42mg 0.213mg 4%
Manganese 1.019mg 0.927mg 4%
Vitamin B6 0.156mg 0.112mg 3%
Potassium 170mg 109mg 2%
Fructose 0.99g 2.12g 1%
Net carbs 74.26g 11.72g N/A
Sugar 24.85g 9.85g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.055g 0g N/A
Choline 5.9mg 5.5mg 0%
Tryptophan 0.005mg 0%
Threonine 0.019mg 0%
Isoleucine 0.019mg 0%
Leucine 0.024mg 0%
Lysine 0.026mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.021mg 0%
Valine 0.024mg 0%
Histidine 0.01mg 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 Pineapple
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
20%
Pineapple
Minerals Daily Need Coverage Score
60%
Graham cracker
20%
Pineapple

Comparison summary

Which food is lower in Sugar?
Pineapple
Pineapple is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 458mg)
Which food is lower in Saturated fat?
Pineapple
Pineapple is lower in Saturated fat (difference - 1.624g)
Which food is lower in glycemic index?
Pineapple
Pineapple is lower in glycemic index (difference - 8)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.6)
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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.