Graham cracker vs. Quinoa — In-Depth Nutrition Comparison
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Significant differences between Graham cracker and Quinoa
- The amount of Iron, Vitamin B3, Manganese, Vitamin B2, Vitamin B1, Folate, Vitamin K, and Selenium in Graham cracker is higher than in Quinoa.
- Graham cracker covers your daily Iron needs 29% more than Quinoa.
- Quinoa contains less Sodium.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Quinoa, cooked.
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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
+352.9%
Contains
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Iron
+153.7%
Contains
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Phosphorus
+21.7%
Contains
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Manganese
+61.5%
Contains
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Selenium
+125%
Contains
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Magnesium
+60%
Contains
less
Sodium
-98.5%
Contains
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Zinc
+13.5%
Contains
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Copper
+12.9%
Equal in Potassium - 172
Contains
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Calcium
+352.9%
Contains
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Iron
+153.7%
Contains
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Phosphorus
+21.7%
Contains
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Manganese
+61.5%
Contains
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Selenium
+125%
Contains
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Magnesium
+60%
Contains
less
Sodium
-98.5%
Contains
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Zinc
+13.5%
Contains
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Copper
+12.9%
Equal in Potassium - 172
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
+139.7%
Contains
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Vitamin B1
+147.7%
Contains
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Vitamin B2
+188.2%
Contains
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Vitamin B3
+977.4%
Contains
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Vitamin B6
+26.8%
Contains
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Folate
+116.7%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+150%
Contains
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Vitamin E
+139.7%
Contains
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Vitamin B1
+147.7%
Contains
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Vitamin B2
+188.2%
Contains
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Vitamin B3
+977.4%
Contains
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Vitamin B6
+26.8%
Contains
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Folate
+116.7%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+150%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+52%
Contains
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Fats
+452.1%
Contains
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Carbs
+264.6%
Contains
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Other
+115.6%
Contains
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Water
+2012.4%
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Contains
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Protein
+52%
Contains
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Fats
+452.1%
Contains
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Carbs
+264.6%
Contains
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Other
+115.6%
Contains
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Water
+2012.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+375.2%
Contains
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Polyunsaturated fat
+399.8%
Contains
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Saturated Fat
-85.9%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
0.231 g
Monounsaturated Fat:
0.528 g
Polyunsaturated fat:
1.078 g
Contains
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Monounsaturated Fat
+375.2%
Contains
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Polyunsaturated fat
+399.8%
Contains
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Saturated Fat
-85.9%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+164.1%
Contains
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Sucrose
+∞%
Contains
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Glucose
+∞%
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Fructose
+∞%
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:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+164.1%
Contains
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Sucrose
+∞%
Contains
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Glucose
+∞%
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Fructose
+∞%
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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 18.5g |
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| Protein | 6.69g | 4.4g |
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| Fats | 10.6g | 1.92g |
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| Carbs | 77.66g | 21.3g |
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| Calories | 430kcal | 120kcal |
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| Starch | 46.56g | 17.63g |
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| Fructose | 0.99g |
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| Sugar | 24.85g | 0.87g |
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| Fiber | 3.4g | 2.8g |
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| Calcium | 77mg | 17mg |
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| Iron | 3.78mg | 1.49mg |
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| Magnesium | 40mg | 64mg |
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| Phosphorus | 185mg | 152mg |
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| Potassium | 170mg | 172mg |
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| Sodium | 459mg | 7mg |
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| Zinc | 0.96mg | 1.09mg |
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| Copper | 0.17mg | 0.192mg |
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| Manganese | 1.019mg | 0.631mg |
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| Selenium | 6.3µg | 2.8µg |
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| Vitamin A | 2IU | 5IU |
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| Vitamin E | 1.51mg | 0.63mg |
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| Vitamin B1 | 0.265mg | 0.107mg |
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| Vitamin B2 | 0.317mg | 0.11mg |
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| Vitamin B3 | 4.439mg | 0.412mg |
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| Vitamin B5 | 0.42mg |
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| Vitamin B6 | 0.156mg | 0.123mg |
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| Folate | 91µg | 42µg |
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| Vitamin K | 14.3µg | 0µg |
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| Tryptophan | 0.052mg |
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| Threonine | 0.131mg |
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| Isoleucine | 0.157mg |
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| Leucine | 0.261mg |
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| Lysine | 0.239mg |
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| Methionine | 0.096mg |
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| Phenylalanine | 0.185mg |
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| Valine | 0.185mg |
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| Histidine | 0.127mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 1.633g | 0.231g |
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| Omega-3 - DHA | 0g | 0.015g |
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| Monounsaturated Fat | 2.509g | 0.528g |
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| Polyunsaturated fat | 5.388g | 1.078g |
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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%
11%
Minerals Daily Need Coverage Score
60%
38%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 23.98g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 452mg)
Which food is lower in Saturated Fat?
Quinoa is lower in Saturated Fat (difference - 1.402g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 21)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.