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Graham cracker vs. Saffron — In-Depth Nutrition Comparison

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Significant differences between graham cracker and saffron

  • Graham cracker has more vitamin B3 and vitamin B1; however, saffron is richer in manganese, iron, vitamin C, vitamin B6, magnesium, potassium, and copper.
  • Saffron covers your daily manganese needs 1191% more than graham cracker.
  • Saffron has 3 times less sodium than graham cracker. Graham cracker has 459mg of sodium, while saffron has 148mg.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Spices, saffron.

Infographic

Graham cracker vs Saffron 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.
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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains more SeleniumSelenium +12.5%
Contains more MagnesiumMagnesium +560%
Contains more CalciumCalcium +44.2%
Contains more PotassiumPotassium +914.1%
Contains more IronIron +193.7%
Contains more CopperCopper +92.9%
Contains more ZincZinc +13.5%
Contains more PhosphorusPhosphorus +36.2%
Contains less SodiumSodium -67.8%
Contains more ManganeseManganese +2687.8%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +130.4%
Contains more Vitamin B2Vitamin B2 +18.7%
Contains more Vitamin B3Vitamin B3 +204%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +547.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~93µg

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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more FatsFats +81.2%
Contains more CarbsCarbs +18.8%
Contains more ProteinProtein +70.9%
Contains more WaterWater +251%
Contains more OtherOther +228.3%

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains more Mono. FatMonounsaturated fat +484.8%
Contains more Poly. FatPolyunsaturated fat +160.7%
~equal in Saturated fat ~1.586g

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 Saffron
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Saffron DV% diff.
Manganese 1.019mg 28.408mg 1191%
Iron 3.78mg 11.1mg 92%
Vitamin C 0mg 80.8mg 90%
Vitamin B6 0.156mg 1.01mg 66%
Magnesium 40mg 264mg 53%
Potassium 170mg 1724mg 46%
Polyunsaturated fat 5.388g 2.067g 22%
Vitamin B3 4.439mg 1.46mg 19%
Starch 46.56g 19%
Copper 0.17mg 0.328mg 18%
Sodium 459mg 148mg 14%
Vitamin B1 0.265mg 0.115mg 13%
Vitamin K 14.3µg 12%
Vitamin E 1.51mg 10%
Phosphorus 185mg 252mg 10%
Protein 6.69g 11.43g 9%
Vitamin B5 0.42mg 8%
Fats 10.6g 5.85g 7%
Calories 430kcal 310kcal 6%
Monounsaturated fat 2.509g 0.429g 5%
Vitamin B2 0.317mg 0.267mg 4%
Carbs 77.66g 65.37g 4%
Vitamin A 0µg 27µg 3%
Calcium 77mg 111mg 3%
Fiber 3.4g 3.9g 2%
Selenium 6.3µg 5.6µg 1%
Fructose 0.99g 1%
Choline 5.9mg 1%
Folate 91µg 93µg 1%
Zinc 0.96mg 1.09mg 1%
Net carbs 74.26g 61.47g N/A
Sugar 24.85g N/A
Trans fat 0.055g 0g N/A
Saturated fat 1.633g 1.586g 0%
Omega-3 - ALA 0.599g N/A
Omega-3 - DPA 0g 0.006g 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 Saffron
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
54%
Saffron
Minerals Daily Need Coverage Score
60%
Graham cracker
479%
Saffron

Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Saffron
Saffron contains less Sodium (difference - 311mg)
Which food is lower in Saturated fat?
Saffron
Saffron is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
Saffron
Saffron is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.