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  6. Graham cracker vs. Pomegranate

Graham cracker vs. Pomegranate — In-Depth Nutrition Comparison

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How are graham cracker and pomegranate different?

  • Graham cracker is higher in iron, manganese, vitamin B3, phosphorus, vitamin B2, vitamin B1, folate, and selenium; however, pomegranate is richer in vitamin C.
  • Daily need coverage for iron for graham cracker is 44% higher.
  • Graham cracker contains 153 times more sodium than pomegranate. While graham cracker contains 459mg of sodium, pomegranate contains only 3mg.

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

Infographic

Graham cracker vs Pomegranate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +670%
Contains more IronIron +1160%
Contains more ZincZinc +174.3%
Contains more PhosphorusPhosphorus +413.9%
Contains more ManganeseManganese +756.3%
Contains more SeleniumSelenium +1160%
Contains more PotassiumPotassium +38.8%
Contains less SodiumSodium -99.3%
~equal in Copper ~0.158mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin EVitamin E +151.7%
Contains more Vitamin B1Vitamin B1 +295.5%
Contains more Vitamin B2Vitamin B2 +498.1%
Contains more Vitamin B3Vitamin B3 +1415%
Contains more Vitamin B5Vitamin B5 +11.4%
Contains more Vitamin B6Vitamin B6 +108%
Contains more FolateFolate +139.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +14.7%
Contains more CholineCholine +28.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Pomegranate DV% diff.
Iron 3.78mg 0.3mg 44%
Manganese 1.019mg 0.119mg 39%
Polyunsaturated fat 5.388g 0.079g 35%
Vitamin B3 4.439mg 0.293mg 26%
Phosphorus 185mg 36mg 21%
Vitamin B2 0.317mg 0.053mg 20%
Carbs 77.66g 18.7g 20%
Sodium 459mg 3mg 20%
Starch 46.56g 19%
Vitamin B1 0.265mg 0.067mg 17%
Calories 430kcal 83kcal 17%
Fats 10.6g 1.17g 15%
Folate 91µg 38µg 13%
Selenium 6.3µg 0.5µg 11%
Vitamin C 0mg 10.2mg 11%
Protein 6.69g 1.67g 10%
Calcium 77mg 10mg 7%
Magnesium 40mg 12mg 7%
Saturated fat 1.633g 0.12g 7%
Vitamin B6 0.156mg 0.075mg 6%
Zinc 0.96mg 0.35mg 6%
Monounsaturated fat 2.509g 0.093g 6%
Vitamin E 1.51mg 0.6mg 6%
Vitamin K 14.3µg 16.4µg 2%
Fiber 3.4g 4g 2%
Potassium 170mg 236mg 2%
Copper 0.17mg 0.158mg 1%
Vitamin B5 0.42mg 0.377mg 1%
Fructose 0.99g 1%
Net carbs 74.26g 14.7g N/A
Sugar 24.85g 13.67g N/A
Trans fat 0.055g 0g N/A
Choline 5.9mg 7.6mg 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

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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +300.6%
Contains more FatsFats +806%
Contains more CarbsCarbs +315.3%
Contains more OtherOther +213.2%
Contains more WaterWater +2198.8%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +2597.8%
Contains more Poly. FatPolyunsaturated fat +6720.3%
Contains less Sat. FatSaturated fat -92.7%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.