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Graham cracker vs. Porridge — In-Depth Nutrition Comparison

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What are the main differences between graham cracker and porridge?

  • Porridge has less manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, copper, vitamin K, and fiber than graham cracker.
  • Graham cracker's daily need coverage for manganese is 44% higher.
  • Graham cracker has 143 times more vitamin K than porridge. Graham cracker has 14.3µg of vitamin K, while porridge has 0.1µg.
  • Porridge contains less sodium.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Graham cracker vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +962.5%
Contains more CopperCopper +325%
Contains more ZincZinc +638.5%
Contains more PhosphorusPhosphorus +1133.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +125%
Contains more CalciumCalcium +13%
Contains less SodiumSodium -98.7%
~equal in Iron ~3.74mg

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin EVitamin E +7450%
Contains more Vitamin B1Vitamin B1 +381.8%
Contains more Vitamin B2Vitamin B2 +1168%
Contains more Vitamin B3Vitamin B3 +753.7%
Contains more Vitamin B5Vitamin B5 +491.5%
Contains more Vitamin B6Vitamin B6 +1100%
Contains more Vitamin KVitamin K +14200%
Contains more FolateFolate +658.3%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +364.6%
Contains more FatsFats +4947.6%
Contains more CarbsCarbs +638.2%
Contains more OtherOther +654.5%
Contains more WaterWater +2484.4%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +8860.7%
Contains more Poly. FatPolyunsaturated fat +4626.3%
Contains less Sat. FatSaturated fat -98%

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 Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Porridge DV% diff.
Manganese 1.019mg 0mg 44%
Polyunsaturated fat 5.388g 0.114g 35%
Vitamin B3 4.439mg 0.52mg 24%
Phosphorus 185mg 15mg 24%
Vitamin B2 0.317mg 0.025mg 22%
Carbs 77.66g 10.52g 22%
Sodium 459mg 6mg 20%
Folate 91µg 12µg 20%
Starch 46.56g 19%
Calories 430kcal 50kcal 19%
Vitamin B1 0.265mg 0.055mg 18%
Fats 10.6g 0.21g 16%
Copper 0.17mg 0.04mg 14%
Vitamin K 14.3µg 0.1µg 12%
Fiber 3.4g 0.5g 12%
Vitamin B6 0.156mg 0.013mg 11%
Protein 6.69g 1.44g 11%
Vitamin E 1.51mg 0.02mg 10%
Zinc 0.96mg 0.13mg 8%
Magnesium 40mg 5mg 8%
Saturated fat 1.633g 0.033g 7%
Vitamin B5 0.42mg 0.071mg 7%
Selenium 6.3µg 2.8µg 6%
Monounsaturated fat 2.509g 0.028g 6%
Potassium 170mg 16mg 5%
Fructose 0.99g 1%
Choline 5.9mg 1%
Calcium 77mg 87mg 1%
Net carbs 74.26g 10.02g N/A
Iron 3.78mg 3.74mg 0%
Sugar 24.85g 0.03g N/A
Trans fat 0.055g N/A
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 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 Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
60%
Graham cracker
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 24.82g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 453mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 1.6g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 8)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.