Graham cracker vs. Pot roast — In-Depth Nutrition Comparison

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What are the main differences between graham cracker and pot roast?

Graham cracker is richer in manganese, folate, and vitamin B1, yet pot roast is richer in vitamin B12, zinc, selenium, and choline.
Pot roast's daily need coverage for vitamin B12 is 89% higher.
Graham cracker has 102 times more manganese than pot roast. Graham cracker has 1.019mg of manganese, while pot roast has 0.01mg.
Pot roast contains less sodium.
Pot roast has a lower glycemic index than graham cracker.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised types in this comparison.

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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.

Graham cracker

Pot roast

Contains more MagnesiumMagnesium	+110.5%
Contains more CalciumCalcium	+381.3%
Contains more IronIron	+56.2%
Contains more CopperCopper	+71.7%
Contains more ManganeseManganese	+10090%

Contains more PotassiumPotassium	+35.9%
Contains more ZincZinc	+593.8%
Contains less SodiumSodium	-89.8%
Contains more SeleniumSelenium	+328.6%

~equal in Phosphorus ~174mg

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.

Graham cracker

Pot roast

Contains more Vitamin EVitamin E	+196.1%
Contains more Vitamin B1Vitamin B1	+349.2%
Contains more Vitamin B2Vitamin B2	+85.4%
Contains more Vitamin KVitamin K	+694.4%
Contains more FolateFolate	+911.1%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B5Vitamin B5	+36%
Contains more Vitamin B6Vitamin B6	+81.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+1767.8%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~4.105mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.13µg	89%
Zinc	0.96mg	6.66mg	52%
Protein	6.69g	28.94g	45%
Manganese	1.019mg	0.01mg	44%
Cholesterol	0mg	116mg	39%
Selenium	6.3µg	27µg	38%
Polyunsaturated fat	5.388g	0.708g	31%
Saturated fat	1.633g	7.548g	27%
Carbs	77.66g	0g	26%
Folate	91µg	9µg	21%
Choline	5.9mg	110.2mg	19%
Starch	46.56g		19%
Sodium	459mg	47mg	18%
Vitamin B1	0.265mg	0.059mg	17%
Iron	3.78mg	2.42mg	17%
Fiber	3.4g	0g	14%
Monounsaturated fat	2.509g	8.175g	14%
Fats	10.6g	19.17g	13%
Vitamin B2	0.317mg	0.171mg	11%
Vitamin K	14.3µg	1.8µg	10%
Vitamin B6	0.156mg	0.283mg	10%
Copper	0.17mg	0.099mg	8%
Vitamin E	1.51mg	0.51mg	7%
Calories	430kcal	297kcal	7%
Calcium	77mg	16mg	6%
Magnesium	40mg	19mg	5%
Vitamin B5	0.42mg	0.571mg	3%
Vitamin B3	4.439mg	4.105mg	2%
Phosphorus	185mg	174mg	2%
Potassium	170mg	231mg	2%
Vitamin D	0µg	0.2µg	1%
Fructose	0.99g		1%
Vitamin D	0IU	8IU	1%
Net carbs	74.26g	0g	N/A
Sugar	24.85g	0g	N/A
Trans fat	0.055g		N/A
Tryptophan		0.19mg	0%
Threonine		1.156mg	0%
Isoleucine		1.317mg	0%
Leucine		2.302mg	0%
Lysine		2.446mg	0%
Methionine		0.754mg	0%
Phenylalanine		1.143mg	0%
Valine		1.436mg	0%
Histidine		0.924mg	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