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.
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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 | +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% |
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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:
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
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
0.088 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
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:
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
