Graham cracker vs. Saltine cracker — In-Depth Nutrition Comparison
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Significant differences between Graham cracker and Saltine cracker
- Graham cracker has more Manganese, Phosphorus, and Vitamin E, however, Saltine cracker is richer in Iron, Selenium, Vitamin B1, Vitamin B2, Folate, and Vitamin B3.
- Saltine cracker covers your daily Iron needs 49% more than Graham cracker.
- Saltine cracker has 13 times less Vitamin E than Graham cracker. Graham cracker has 1.51mg of Vitamin E, while Saltine cracker has 0.12mg.
- Graham cracker contains less Sodium.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Crackers, saltines, fat-free, low-sodium.
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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 | +53.8% |
| Contains more CalciumCalcium | +250% |
| Contains more PotassiumPotassium | +47.8% |
| Contains more CopperCopper | +17.2% |
| Contains more PhosphorusPhosphorus | +63.7% |
| Contains less SodiumSodium | -45.9% |
| Contains more ManganeseManganese | +60% |
| Contains more IronIron | +104.2% |
| Contains more SeleniumSelenium | +239.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1158.3% |
| Contains more Vitamin B6Vitamin B6 | +83.5% |
| Contains more Vitamin KVitamin K | +191.8% |
| Contains more Vitamin B1Vitamin B1 | +95.5% |
| Contains more Vitamin B2Vitamin B2 | +86.1% |
| Contains more Vitamin B3Vitamin B3 | +28.7% |
| Contains more FolateFolate | +36.3% |
| Contains more CholineCholine | +232.2% |
~equal in
Vitamin D
~0µg
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:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
| Contains more FatsFats | +562.5% |
| Contains more ProteinProtein | +57% |
| Contains more OtherOther | +32.5% |
~equal in
Carbs
~82.3g
~equal in
Water
~3.4g
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
0.244 g
Monounsaturated Fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.685 g
| Contains more Mono. FatMonounsaturated Fat | +1666.9% |
| Contains more Poly. FatPolyunsaturated fat | +686.6% |
| Contains less Sat. FatSaturated Fat | -85.1% |
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 Saturated Fat |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 430kcal | 393kcal |
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| Protein | 6.69g | 10.5g |
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| Fats | 10.6g | 1.6g |
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| Net carbs | 74.26g | 79.6g |
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| Carbs | 77.66g | 82.3g |
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| Magnesium | 40mg | 26mg |
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| Calcium | 77mg | 22mg |
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| Potassium | 170mg | 115mg |
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| Iron | 3.78mg | 7.72mg |
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| Sugar | 24.85g | 0.38g |
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| Fiber | 3.4g | 2.7g |
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| Copper | 0.17mg | 0.145mg |
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| Zinc | 0.96mg | 0.94mg |
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| Starch | 46.56g |
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| Phosphorus | 185mg | 113mg |
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| Sodium | 459mg | 849mg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 1.51mg | 0.12mg |
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| Manganese | 1.019mg | 0.637mg |
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| Selenium | 6.3µg | 21.4µg |
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| Vitamin B1 | 0.265mg | 0.518mg |
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| Vitamin B2 | 0.317mg | 0.59mg |
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| Vitamin B3 | 4.439mg | 5.714mg |
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| Vitamin B5 | 0.42mg | 0.39mg |
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| Vitamin B6 | 0.156mg | 0.085mg |
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| Vitamin K | 14.3µg | 4.9µg |
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| Folate | 91µg | 124µg |
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| Trans Fat | 0.055g |
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| Choline | 5.9mg | 19.6mg |
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| Saturated Fat | 1.633g | 0.244g |
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| Monounsaturated Fat | 2.509g | 0.142g |
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| Polyunsaturated fat | 5.388g | 0.685g |
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| Tryptophan | 0.138mg |
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| Threonine | 0.287mg |
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| Isoleucine | 0.378mg |
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| Leucine | 0.716mg |
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| Lysine | 0.29mg |
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| Methionine | 0.18mg |
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| Phenylalanine | 0.514mg |
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| Valine | 0.439mg |
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| Histidine | 0.224mg |
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| Fructose | 0.99g |
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| Omega-3 - ALA | 0.599g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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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 | Equal | |
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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%
41%
Minerals Daily Need Coverage Score
60%
76%
Comparison summary
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 24.47g)
Which food is lower in Saturated Fat?
Saltine cracker is lower in Saturated Fat (difference - 1.389g)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 390mg)
Which food is cheaper?
Graham cracker is cheaper (difference - $2.4)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (74)
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.