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  6. Graham cracker vs. Sesame

Graham cracker vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between graham cracker and sesame?

  • Graham cracker has less copper, iron, calcium, magnesium, phosphorus, manganese, zinc, selenium, vitamin B6, and vitamin B1 than sesame.
  • Sesame's daily need coverage for copper is 435% higher.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Graham cracker vs Sesame 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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +777.5%
Contains more CalciumCalcium +1166.2%
Contains more PotassiumPotassium +175.3%
Contains more IronIron +284.9%
Contains more CopperCopper +2301.2%
Contains more ZincZinc +707.3%
Contains more PhosphorusPhosphorus +240%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +141.4%
Contains more SeleniumSelenium +446%

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%
Sesame
Sesame
3
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin EVitamin E +504%
Contains more Vitamin B2Vitamin B2 +28.3%
Contains more Vitamin B5Vitamin B5 +740%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +198.5%
Contains more Vitamin B6Vitamin B6 +406.4%
Contains more CholineCholine +333.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.515mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~97µg

All nutrients comparison - raw data values

Nutrient Graham cracker Sesame DV% diff.
Copper 0.17mg 4.082mg 435%
Iron 3.78mg 14.55mg 135%
Polyunsaturated fat 5.388g 21.773g 109%
Calcium 77mg 975mg 90%
Magnesium 40mg 351mg 74%
Manganese 1.019mg 2.46mg 63%
Phosphorus 185mg 629mg 63%
Zinc 0.96mg 7.75mg 62%
Fats 10.6g 49.67g 60%
Selenium 6.3µg 34.4µg 51%
Vitamin B6 0.156mg 0.79mg 49%
Vitamin B1 0.265mg 0.791mg 44%
Monounsaturated fat 2.509g 18.759g 41%
Fiber 3.4g 11.8g 34%
Saturated fat 1.633g 6.957g 24%
Protein 6.69g 17.73g 22%
Sodium 459mg 11mg 19%
Starch 46.56g 19%
Carbs 77.66g 23.45g 18%
Vitamin K 14.3µg 0µg 12%
Potassium 170mg 468mg 9%
Vitamin E 1.51mg 0.25mg 8%
Calories 430kcal 573kcal 7%
Vitamin B5 0.42mg 0.05mg 7%
Vitamin B2 0.317mg 0.247mg 5%
Choline 5.9mg 25.6mg 4%
Folate 91µg 97µg 2%
Fructose 0.99g 1%
Net carbs 74.26g 11.65g N/A
Sugar 24.85g 0.3g N/A
Vitamin B3 4.439mg 4.515mg 0%
Trans fat 0.055g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 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
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more CarbsCarbs +231.2%
Contains more ProteinProtein +165%
Contains more FatsFats +368.6%
Contains more WaterWater +38.3%
Contains more OtherOther +168.7%

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -76.5%
Contains more Mono. FatMonounsaturated fat +647.7%
Contains more Poly. FatPolyunsaturated fat +304.1%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.