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Graham cracker vs. Rice — In-Depth Nutrition Comparison

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How are graham cracker and rice different?

  • Graham cracker is higher than rice in iron, manganese, vitamin B2, phosphorus, vitamin B3, fiber, vitamin K, copper, and vitamin E.
  • Graham cracker covers your daily need for iron, 32% more than rice.
  • Rice is lower in sodium.
  • Graham cracker has a higher glycemic index (74) than rice (60).

Cookies, graham crackers, plain or honey (includes cinnamon) and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Graham cracker vs Rice 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%
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +670%
Contains more PotassiumPotassium +385.7%
Contains more IronIron +215%
Contains more CopperCopper +146.4%
Contains more ZincZinc +95.9%
Contains more PhosphorusPhosphorus +330.2%
Contains more ManganeseManganese +115.9%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +19%

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%
Rice
0
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin EVitamin E +3675%
Contains more Vitamin B1Vitamin B1 +62.6%
Contains more Vitamin B2Vitamin B2 +2338.5%
Contains more Vitamin B3Vitamin B3 +200.7%
Contains more Vitamin B6Vitamin B6 +67.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +56.9%
Contains more CholineCholine +181%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.39mg
~equal in Vitamin B12 ~0µg

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
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +148.7%
Contains more FatsFats +3685.7%
Contains more CarbsCarbs +175.7%
Contains more OtherOther +295.2%
Contains more WaterWater +1918.9%

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
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +2751.1%
Contains more Poly. FatPolyunsaturated fat +6989.5%
Contains less Sat. FatSaturated fat -95.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Rice DV% diff.
Polyunsaturated fat 5.388g 0.076g 35%
Iron 3.78mg 1.2mg 32%
Manganese 1.019mg 0.472mg 24%
Vitamin B2 0.317mg 0.013mg 23%
Phosphorus 185mg 43mg 20%
Sodium 459mg 1mg 20%
Starch 46.56g 19%
Vitamin B3 4.439mg 1.476mg 19%
Fats 10.6g 0.28g 16%
Carbs 77.66g 28.17g 16%
Calories 430kcal 130kcal 15%
Fiber 3.4g 0.4g 12%
Vitamin K 14.3µg 0µg 12%
Copper 0.17mg 0.069mg 11%
Vitamin E 1.51mg 0.04mg 10%
Vitamin B1 0.265mg 0.163mg 9%
Protein 6.69g 2.69g 8%
Folate 91µg 58µg 8%
Saturated fat 1.633g 0.077g 7%
Calcium 77mg 10mg 7%
Magnesium 40mg 12mg 7%
Monounsaturated fat 2.509g 0.088g 6%
Vitamin B6 0.156mg 0.093mg 5%
Zinc 0.96mg 0.49mg 4%
Potassium 170mg 35mg 4%
Selenium 6.3µg 7.5µg 2%
Fructose 0.99g 1%
Vitamin B5 0.42mg 0.39mg 1%
Choline 5.9mg 2.1mg 1%
Net carbs 74.26g 27.77g N/A
Sugar 24.85g 0.05g N/A
Trans fat 0.055g N/A
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Graham cracker
12%
Rice
Minerals Daily Need Coverage Score
60%
Graham cracker
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 24.8g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 458mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 1.556g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 14)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $1)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.