Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Graham cracker
  5. Compare
  6. Graham cracker vs. Brown rice

Graham cracker vs. Brown rice — In-Depth Nutrition Comparison

Compare

Significant differences between graham cracker and brown rice

  • The amount of iron, folate, vitamin B2, vitamin K, vitamin B3, phosphorus, vitamin E, calcium, and vitamin B1 in graham cracker is higher than in brown rice.
  • Graham cracker covers your daily iron needs 40% more than brown rice.
  • Brown rice has 115 times less sodium than graham cracker. Graham cracker has 459mg of sodium, while brown rice has 4mg.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Rice, brown, long-grain, cooked.

Infographic

Graham cracker vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +2466.7%
Contains more PotassiumPotassium +97.7%
Contains more IronIron +575%
Contains more CopperCopper +60.4%
Contains more ZincZinc +35.2%
Contains more PhosphorusPhosphorus +79.6%
Contains less SodiumSodium -99.1%
~equal in Magnesium ~39mg
~equal in Manganese ~0.974mg
~equal in Selenium ~5.8µg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin EVitamin E +788.2%
Contains more Vitamin B1Vitamin B1 +48.9%
Contains more Vitamin B2Vitamin B2 +359.4%
Contains more Vitamin B3Vitamin B3 +73.3%
Contains more Vitamin B6Vitamin B6 +26.8%
Contains more Vitamin KVitamin K +7050%
Contains more FolateFolate +911.1%
Contains more CholineCholine +55.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.38mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Brown rice DV% diff.
Iron 3.78mg 0.56mg 40%
Polyunsaturated fat 5.388g 0.366g 33%
Folate 91µg 9µg 21%
Sodium 459mg 4mg 20%
Vitamin B2 0.317mg 0.069mg 19%
Carbs 77.66g 25.58g 17%
Calories 430kcal 123kcal 15%
Fats 10.6g 0.97g 15%
Vitamin K 14.3µg 0.2µg 12%
Phosphorus 185mg 103mg 12%
Vitamin B3 4.439mg 2.561mg 12%
Starch 46.56g 24.79g 9%
Vitamin E 1.51mg 0.17mg 9%
Protein 6.69g 2.74g 8%
Vitamin B1 0.265mg 0.178mg 7%
Calcium 77mg 3mg 7%
Copper 0.17mg 0.106mg 7%
Fiber 3.4g 1.6g 7%
Saturated fat 1.633g 0.26g 6%
Monounsaturated fat 2.509g 0.369g 5%
Vitamin B6 0.156mg 0.123mg 3%
Zinc 0.96mg 0.71mg 2%
Manganese 1.019mg 0.974mg 2%
Potassium 170mg 86mg 2%
Choline 5.9mg 9.2mg 1%
Fructose 0.99g 0g 1%
Vitamin B5 0.42mg 0.38mg 1%
Selenium 6.3µg 5.8µg 1%
Net carbs 74.26g 23.98g N/A
Magnesium 40mg 39mg 0%
Sugar 24.85g 0.24g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.599g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0g N/A
Omega-6 - Eicosadienoic acid 0.004g 0g N/A
Omega-6 - Linoleic acid 4.735g 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +144.2%
Contains more FatsFats +992.8%
Contains more CarbsCarbs +203.6%
Contains more OtherOther +277.3%
Contains more WaterWater +1972.9%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +579.9%
Contains more Poly. FatPolyunsaturated fat +1372.1%
Contains less Sat. FatSaturated fat -84.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +87.8%
Contains more SucroseSucrose +9408.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

People also compare

Graham cracker
Graham cracker vs Cookie dough
Cookie dough
Graham cracker
Graham cracker vs Shortbread
Shortbread
Graham cracker
Graham cracker vs Puff pastry
Puff pastry
Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.