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  6. Graham cracker vs. Sauerkraut

Graham cracker vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between graham cracker and sauerkraut

  • Graham cracker has more manganese, iron, vitamin B3, phosphorus, vitamin B2, vitamin B1, folate, selenium, and vitamin E; however, sauerkraut has more vitamin C.
  • Graham cracker's daily need coverage for manganese is 38% more.
  • Graham cracker has 31 times more vitamin B3 than sauerkraut. Graham cracker has 4.439mg of vitamin B3, while sauerkraut has 0.143mg.
  • Graham cracker has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Sauerkraut, canned, solids, and liquids.

Infographic

Graham cracker vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +207.7%
Contains more CalciumCalcium +156.7%
Contains more IronIron +157.1%
Contains more CopperCopper +77.1%
Contains more ZincZinc +405.3%
Contains more PhosphorusPhosphorus +825%
Contains less SodiumSodium -30.6%
Contains more ManganeseManganese +574.8%
Contains more SeleniumSelenium +950%
~equal in Potassium ~170mg

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin EVitamin E +978.6%
Contains more Vitamin B1Vitamin B1 +1161.9%
Contains more Vitamin B2Vitamin B2 +1340.9%
Contains more Vitamin B3Vitamin B3 +3004.2%
Contains more Vitamin B5Vitamin B5 +351.6%
Contains more Vitamin B6Vitamin B6 +20%
Contains more FolateFolate +279.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +76.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~13µg

All nutrients comparison - raw data values

Nutrient Graham cracker Sauerkraut DV% diff.
Manganese 1.019mg 0.151mg 38%
Polyunsaturated fat 5.388g 0.067g 35%
Iron 3.78mg 1.47mg 29%
Vitamin B3 4.439mg 0.143mg 27%
Carbs 77.66g 4.28g 24%
Phosphorus 185mg 20mg 24%
Vitamin B2 0.317mg 0.022mg 23%
Calories 430kcal 19kcal 21%
Vitamin B1 0.265mg 0.021mg 20%
Starch 46.56g 19%
Folate 91µg 24µg 17%
Vitamin C 0mg 14.7mg 16%
Fats 10.6g 0.14g 16%
Protein 6.69g 0.91g 12%
Selenium 6.3µg 0.6µg 10%
Sodium 459mg 661mg 9%
Vitamin E 1.51mg 0.14mg 9%
Copper 0.17mg 0.096mg 8%
Zinc 0.96mg 0.19mg 7%
Saturated fat 1.633g 0.034g 7%
Vitamin B5 0.42mg 0.093mg 7%
Magnesium 40mg 13mg 6%
Monounsaturated fat 2.509g 0.013g 6%
Calcium 77mg 30mg 5%
Fiber 3.4g 2.9g 2%
Vitamin B6 0.156mg 0.13mg 2%
Choline 5.9mg 10.4mg 1%
Vitamin K 14.3µg 13µg 1%
Fructose 0.99g 0.04g 1%
Net carbs 74.26g 1.38g N/A
Potassium 170mg 170mg 0%
Sugar 24.85g 1.78g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 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

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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +635.2%
Contains more FatsFats +7471.4%
Contains more CarbsCarbs +1714.5%
Contains more WaterWater +2629.2%
Contains more OtherOther +29.5%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +19200%
Contains more Poly. FatPolyunsaturated fat +7941.8%
Contains less Sat. FatSaturated fat -97.9%

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
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +642.9%
Contains more FructoseFructose +2375%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.