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Graham cracker vs. Prunes — In-Depth Nutrition Comparison

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The main differences between graham cracker and prunes

  • Graham cracker has more iron, manganese, folate, vitamin B1, phosphorus, and vitamin B3; however, prunes have more vitamin K, potassium, and vitamin A.
  • Daily need coverage for vitamin K for prunes is 38% higher.
  • Prunes have 230 times less sodium than graham cracker. Graham cracker has 459mg of sodium, while prunes have 2mg.
  • Graham cracker has a higher glycemic index than prunes.

Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Plums, dried (prunes), uncooked.

Infographic

Graham cracker vs Prunes 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%
Prunes
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +79.1%
Contains more IronIron +306.5%
Contains more ZincZinc +118.2%
Contains more PhosphorusPhosphorus +168.1%
Contains more ManganeseManganese +240.8%
Contains more SeleniumSelenium +2000%
Contains more PotassiumPotassium +330.6%
Contains more CopperCopper +65.3%
Contains less SodiumSodium -99.6%
~equal in Magnesium ~41mg

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%
Prunes
5
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin EVitamin E +251.2%
Contains more Vitamin B1Vitamin B1 +419.6%
Contains more Vitamin B2Vitamin B2 +70.4%
Contains more Vitamin B3Vitamin B3 +135.9%
Contains more FolateFolate +2175%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +31.4%
Contains more Vitamin KVitamin K +316.1%
Contains more CholineCholine +71.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.422mg
~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
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +206.9%
Contains more FatsFats +2689.5%
Contains more CarbsCarbs +21.6%
Contains more WaterWater +812.1%
Contains more OtherOther +59%

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
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +4634%
Contains more Poly. FatPolyunsaturated fat +8590.3%
Contains less Sat. FatSaturated fat -94.6%

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
Prunes
3
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more StarchStarch +811.2%
Contains more SucroseSucrose +15113.3%
Contains more GlucoseGlucose +2348.1%
Contains more FructoseFructose +1157.6%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Prunes
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Prunes DV% diff.
Vitamin K 14.3µg 59.5µg 38%
Iron 3.78mg 0.93mg 36%
Polyunsaturated fat 5.388g 0.062g 36%
Manganese 1.019mg 0.299mg 31%
Folate 91µg 4µg 22%
Sodium 459mg 2mg 20%
Vitamin B1 0.265mg 0.051mg 18%
Phosphorus 185mg 69mg 17%
Starch 46.56g 5.11g 17%
Potassium 170mg 732mg 17%
Vitamin B3 4.439mg 1.882mg 16%
Fats 10.6g 0.38g 16%
Fiber 3.4g 7.1g 15%
Fructose 0.99g 12.45g 14%
Copper 0.17mg 0.281mg 12%
Selenium 6.3µg 0.3µg 11%
Vitamin B2 0.317mg 0.186mg 10%
Calories 430kcal 240kcal 10%
Protein 6.69g 2.18g 9%
Vitamin E 1.51mg 0.43mg 7%
Saturated fat 1.633g 0.088g 7%
Monounsaturated fat 2.509g 0.053g 6%
Zinc 0.96mg 0.44mg 5%
Carbs 77.66g 63.88g 5%
Vitamin A 0µg 39µg 4%
Vitamin B6 0.156mg 0.205mg 4%
Calcium 77mg 43mg 3%
Choline 5.9mg 10.1mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 74.26g 56.78g N/A
Magnesium 40mg 41mg 0%
Sugar 24.85g 38.13g N/A
Vitamin B5 0.42mg 0.422mg 0%
Trans fat 0.055g N/A
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0g N/A
Omega-6 - Eicosadienoic acid 0.004g 0g 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 Prunes
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
26%
Prunes
Minerals Daily Need Coverage Score
60%
Graham cracker
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 1.545g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 13.28g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.