Graham cracker vs. Potato — In-Depth Nutrition Comparison
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A recap on differences between Graham cracker and Potato
- Graham cracker has more Iron, Manganese, Vitamin B2, Vitamin B3, Folate, Phosphorus, and Vitamin B1, however, Potato is higher in Vitamin C, and Vitamin B6.
- Graham cracker covers your daily Iron needs 37% more than Potato.
- Potato contains 77 times less Sodium than Graham cracker. Graham cracker contains 459mg of Sodium, while Potato contains 6mg.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Potatoes, flesh and skin, raw.
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.
Contains
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Calcium
+541.7%
Contains
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Iron
+366.7%
Contains
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Magnesium
+73.9%
Contains
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Phosphorus
+224.6%
Contains
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Zinc
+220%
Contains
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Copper
+54.5%
Contains
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Manganese
+409.5%
Contains
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Selenium
+1475%
Contains
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Potassium
+150%
Contains
less
Sodium
-98.7%
Contains
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Calcium
+541.7%
Contains
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Iron
+366.7%
Contains
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Magnesium
+73.9%
Contains
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Phosphorus
+224.6%
Contains
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Zinc
+220%
Contains
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Copper
+54.5%
Contains
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Manganese
+409.5%
Contains
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Selenium
+1475%
Contains
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Potassium
+150%
Contains
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Sodium
-98.7%
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
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Vitamin E
+15000%
Contains
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Vitamin B1
+227.2%
Contains
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Vitamin B2
+890.6%
Contains
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Vitamin B3
+318.4%
Contains
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Vitamin B5
+42.4%
Contains
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Folate
+506.7%
Contains
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Vitamin K
+615%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+91%
Equal in Vitamin A - 2
Contains
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Vitamin E
+15000%
Contains
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Vitamin B1
+227.2%
Contains
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Vitamin B2
+890.6%
Contains
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Vitamin B3
+318.4%
Contains
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Vitamin B5
+42.4%
Contains
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Folate
+506.7%
Contains
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Vitamin K
+615%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+91%
Equal in Vitamin A - 2
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+226.3%
Contains
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Fats
+11677.8%
Contains
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Carbs
+344%
Contains
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Other
+48.2%
Contains
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Water
+2237.8%
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
Contains
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Protein
+226.3%
Contains
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Fats
+11677.8%
Contains
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Carbs
+344%
Contains
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Other
+48.2%
Contains
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Water
+2237.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+125350%
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Polyunsaturated fat
+12728.6%
Contains
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Saturated Fat
-98.5%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
0.025 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.042 g
Contains
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Monounsaturated Fat
+125350%
Contains
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Polyunsaturated fat
+12728.6%
Contains
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Saturated Fat
-98.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+204.5%
Contains
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Sucrose
+13323.5%
Contains
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Glucose
+235.5%
Contains
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Fructose
+280.8%
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:
15.29 g
Sucrose:
0.17 g
Glucose:
0.31 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+204.5%
Contains
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Sucrose
+13323.5%
Contains
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Glucose
+235.5%
Contains
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Fructose
+280.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 15.39g |
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| Protein | 6.69g | 2.05g |
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| Fats | 10.6g | 0.09g |
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| Carbs | 77.66g | 17.49g |
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| Calories | 430kcal | 77kcal |
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| Starch | 46.56g | 15.29g |
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| Fructose | 0.99g | 0.26g |
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| Sugar | 24.85g | 0.82g |
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| Fiber | 3.4g | 2.1g |
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| Calcium | 77mg | 12mg |
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| Iron | 3.78mg | 0.81mg |
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| Magnesium | 40mg | 23mg |
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| Phosphorus | 185mg | 57mg |
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| Potassium | 170mg | 425mg |
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| Sodium | 459mg | 6mg |
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| Zinc | 0.96mg | 0.3mg |
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| Copper | 0.17mg | 0.11mg |
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| Manganese | 1.019mg | 0.2mg |
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| Selenium | 6.3µg | 0.4µg |
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| Vitamin A | 2IU | 2IU | |
| Vitamin E | 1.51mg | 0.01mg |
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| Vitamin C | 0mg | 19.7mg |
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| Vitamin B1 | 0.265mg | 0.081mg |
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| Vitamin B2 | 0.317mg | 0.032mg |
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| Vitamin B3 | 4.439mg | 1.061mg |
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| Vitamin B5 | 0.42mg | 0.295mg |
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| Vitamin B6 | 0.156mg | 0.298mg |
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| Folate | 91µg | 15µg |
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| Vitamin K | 14.3µg | 2µg |
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| Tryptophan | 0.021mg |
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| Threonine | 0.067mg |
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| Isoleucine | 0.066mg |
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| Leucine | 0.098mg |
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| Lysine | 0.107mg |
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| Methionine | 0.032mg |
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| Phenylalanine | 0.081mg |
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| Valine | 0.103mg |
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| Histidine | 0.035mg |
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| Trans Fat | 0.055g | 0g |
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| Saturated Fat | 1.633g | 0.025g |
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| Monounsaturated Fat | 2.509g | 0.002g |
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| Polyunsaturated fat | 5.388g | 0.042g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
35%
18%
Minerals Daily Need Coverage Score
60%
19%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 24.03g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 453mg)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 1.608g)
Which food is lower in glycemic index?
Graham cracker is lower in glycemic index (difference - 12)
Which food is cheaper?
Graham cracker is cheaper (difference - $0.2)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)