Graham cracker vs. Ravioli — In-Depth Nutrition Comparison
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Important differences between graham cracker and ravioli
- Ravioli has less iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, vitamin K, and fiber.
- Graham cracker's daily need coverage for iron is 38% more.
- Graham cracker has 6 times more vitamin K than ravioli. Graham cracker has 14.3µg of vitamin K, while ravioli has 2.3µg.
- Ravioli is lower in sodium.
- Graham cracker has a higher glycemic index than ravioli.
The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Ravioli, cheese-filled, canned.
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 more MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +133.3% |
| Contains more IronIron | +410.8% |
| Contains more CopperCopper | +19.7% |
| Contains more ZincZinc | +166.7% |
| Contains more PhosphorusPhosphorus | +270% |
| Contains more ManganeseManganese | +479% |
| Contains more SeleniumSelenium | +80% |
| Contains more PotassiumPotassium | +36.5% |
| Contains less SodiumSodium | -33.3% |
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 more Vitamin EVitamin E | +77.6% |
| Contains more Vitamin B1Vitamin B1 | +258.1% |
| Contains more Vitamin B2Vitamin B2 | +296.3% |
| Contains more Vitamin B3Vitamin B3 | +318.8% |
| Contains more Vitamin B5Vitamin B5 | +54.4% |
| Contains more Vitamin B6Vitamin B6 | +52.9% |
| Contains more Vitamin KVitamin K | +521.7% |
| Contains more FolateFolate | +355% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +61% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
2.48 g
Fats:
1.45 g
Carbs:
13.64 g
Water:
80.91 g
Other:
1.52 g
| Contains more ProteinProtein | +169.8% |
| Contains more FatsFats | +631% |
| Contains more CarbsCarbs | +469.4% |
| Contains more WaterWater | +2286.7% |
~equal in
Other
~1.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
0.723 g
Monounsaturated fat:
Mono. Fat
0.418 g
Polyunsaturated fat:
Poly. Fat
0.182 g
| Contains more Mono. FatMonounsaturated fat | +500.2% |
| Contains more Poly. FatPolyunsaturated fat | +2860.4% |
| Contains less Sat. FatSaturated fat | -55.7% |
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 Cholesterol |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.78mg | 0.74mg | 38% |
| Manganese | 1.019mg | 0.176mg | 37% |
| Polyunsaturated fat | 5.388g | 0.182g | 35% |
| Carbs | 77.66g | 13.64g | 21% |
| Vitamin B3 | 4.439mg | 1.06mg | 21% |
| Phosphorus | 185mg | 50mg | 19% |
| Starch | 46.56g | 19% | |
| Folate | 91µg | 20µg | 18% |
| Vitamin B2 | 0.317mg | 0.08mg | 18% |
| Calories | 430kcal | 77kcal | 18% |
| Vitamin B1 | 0.265mg | 0.074mg | 16% |
| Fats | 10.6g | 1.45g | 14% |
| Vitamin K | 14.3µg | 2.3µg | 10% |
| Protein | 6.69g | 2.48g | 8% |
| Fiber | 3.4g | 1.3g | 8% |
| Sodium | 459mg | 306mg | 7% |
| Magnesium | 40mg | 15mg | 6% |
| Selenium | 6.3µg | 3.5µg | 5% |
| Monounsaturated fat | 2.509g | 0.418g | 5% |
| Zinc | 0.96mg | 0.36mg | 5% |
| Vitamin E | 1.51mg | 0.85mg | 4% |
| Calcium | 77mg | 33mg | 4% |
| Vitamin B6 | 0.156mg | 0.102mg | 4% |
| Saturated fat | 1.633g | 0.723g | 4% |
| Copper | 0.17mg | 0.142mg | 3% |
| Vitamin B5 | 0.42mg | 0.272mg | 3% |
| Potassium | 170mg | 232mg | 2% |
| Vitamin A | 0µg | 10µg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 9.5mg | 1% |
| Net carbs | 74.26g | 12.34g | N/A |
| Sugar | 24.85g | 3.72g | N/A |
| Trans fat | 0.055g | N/A | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
11%
Minerals Daily Need Coverage Score
60%
23%
Comparison summary
Which food is lower in Sugar?
Ravioli is lower in Sugar (difference - 21.13g)
Which food contains less Sodium?
Ravioli contains less Sodium (difference - 153mg)
Which food is lower in Saturated fat?
Ravioli is lower in Saturated fat (difference - 0.91g)
Which food is lower in glycemic index?
Ravioli is lower in glycemic index (difference - 35)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 3mg)
Which food is cheaper?
Graham cracker is cheaper (difference - $3)
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