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  6. Graham cracker vs. Pumpkin

Graham cracker vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on differences between graham cracker and pumpkin

  • Graham cracker has more manganese, iron, vitamin B3, phosphorus, folate, vitamin B1, vitamin B2, and fiber; however, pumpkin is higher in vitamin A.
  • Pumpkin covers your daily vitamin A needs 170% more than graham cracker.
  • Pumpkin contains 459 times less sodium than graham cracker. Graham cracker contains 459mg of sodium, while pumpkin contains 1mg.
  • The glycemic index of graham cracker is higher.

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

Infographic

Graham cracker vs Pumpkin infographic
Infographic link

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% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +266.7%
Contains more IronIron +372.5%
Contains more CopperCopper +33.9%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +320.5%
Contains more ManganeseManganese +715.2%
Contains more SeleniumSelenium +2000%
Contains more PotassiumPotassium +100%
Contains less SodiumSodium -99.8%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin EVitamin E +42.5%
Contains more Vitamin B1Vitamin B1 +430%
Contains more Vitamin B2Vitamin B2 +188.2%
Contains more Vitamin B3Vitamin B3 +639.8%
Contains more Vitamin B5Vitamin B5 +40.9%
Contains more Vitamin B6Vitamin B6 +155.7%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +468.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +39%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Pumpkin DV% diff.
Vitamin A 0µg 426µg 47%
Manganese 1.019mg 0.125mg 39%
Iron 3.78mg 0.8mg 37%
Polyunsaturated fat 5.388g 0.005g 36%
Vitamin B3 4.439mg 0.6mg 24%
Carbs 77.66g 6.5g 24%
Sodium 459mg 1mg 20%
Phosphorus 185mg 44mg 20%
Calories 430kcal 26kcal 20%
Folate 91µg 16µg 19%
Starch 46.56g 19%
Vitamin B1 0.265mg 0.05mg 18%
Vitamin B2 0.317mg 0.11mg 16%
Fats 10.6g 0.1g 16%
Fiber 3.4g 0.5g 12%
Selenium 6.3µg 0.3µg 11%
Vitamin K 14.3µg 1.1µg 11%
Protein 6.69g 1g 11%
Vitamin C 0mg 9mg 10%
Saturated fat 1.633g 0.052g 7%
Magnesium 40mg 12mg 7%
Vitamin B6 0.156mg 0.061mg 7%
Monounsaturated fat 2.509g 0.013g 6%
Calcium 77mg 21mg 6%
Zinc 0.96mg 0.32mg 6%
Copper 0.17mg 0.127mg 5%
Potassium 170mg 340mg 5%
Vitamin E 1.51mg 1.06mg 3%
Vitamin B5 0.42mg 0.298mg 2%
Fructose 0.99g 1%
Net carbs 74.26g 6g N/A
Sugar 24.85g 2.76g N/A
Trans fat 0.055g 0g N/A
Choline 5.9mg 8.2mg 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +569%
Contains more FatsFats +10500%
Contains more CarbsCarbs +1094.8%
Contains more OtherOther +107.5%
Contains more WaterWater +2602.1%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +19200%
Contains more Poly. FatPolyunsaturated fat +107660%
Contains less Sat. FatSaturated fat -96.8%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.