Graham cracker vs. Semolina — In-Depth Nutrition Comparison
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How are graham cracker and semolina different?
- Graham cracker is higher in iron, folate, vitamin B2, vitamin K, and vitamin E; however, semolina is richer in selenium, vitamin B6, and copper.
- Daily need coverage for iron for graham cracker is 38% higher.
- Graham cracker contains 230 times more sodium than semolina. While graham cracker contains 459mg of sodium, semolina contains only 2mg.
- Semolina has a lower glycemic index (54) than graham cracker (74).
Cookies, graham crackers, plain or honey (includes cinnamon) and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.
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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 | +48.1% |
| Contains more IronIron | +410.8% |
| Contains more PhosphorusPhosphorus | +20.9% |
| Contains more CopperCopper | +67.1% |
| Contains less SodiumSodium | -99.6% |
| Contains more SeleniumSelenium | +215.9% |
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 EVitamin E | +4933.3% |
| Contains more Vitamin B1Vitamin B1 | +18.3% |
| Contains more Vitamin B2Vitamin B2 | +534% |
| Contains more Vitamin KVitamin K | +14200% |
| Contains more FolateFolate | +1037.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +13.7% |
| Contains more Vitamin B5Vitamin B5 | +60% |
| Contains more Vitamin B6Vitamin B6 | +189.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 0.74mg | 38% |
| Polyunsaturated fat | 5.388g | 0.322g | 34% |
| Selenium | 6.3µg | 19.9µg | 25% |
| Vitamin B6 | 0.156mg | 0.452mg | 23% |
| Folate | 91µg | 8µg | 21% |
| Vitamin B2 | 0.317mg | 0.05mg | 21% |
| Sodium | 459mg | 2mg | 20% |
| Fats | 10.6g | 1.03g | 15% |
| Copper | 0.17mg | 0.284mg | 13% |
| Vitamin K | 14.3µg | 0.1µg | 12% |
| Vitamin E | 1.51mg | 0.03mg | 10% |
| Starch | 46.56g | 68.29g | 9% |
| Saturated fat | 1.633g | 0.294g | 6% |
| Monounsaturated fat | 2.509g | 0.258g | 6% |
| Fiber | 3.4g | 1.8g | 6% |
| Phosphorus | 185mg | 153mg | 5% |
| Vitamin B5 | 0.42mg | 0.672mg | 5% |
| Vitamin B3 | 4.439mg | 5.048mg | 4% |
| Calories | 430kcal | 374kcal | 3% |
| Vitamin B1 | 0.265mg | 0.224mg | 3% |
| Magnesium | 40mg | 27mg | 3% |
| Protein | 6.69g | 7.51g | 2% |
| Fructose | 0.99g | 0.02g | 1% |
| Zinc | 0.96mg | 1.02mg | 1% |
| Calcium | 77mg | 71mg | 1% |
| Choline | 5.9mg | 1% | |
| Carbs | 77.66g | 80.89g | 1% |
| Manganese | 1.019mg | 1.035mg | 1% |
| Net carbs | 74.26g | 79.09g | N/A |
| Potassium | 170mg | 174mg | 0% |
| Sugar | 24.85g | 0.33g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 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
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more FatsFats | +929.1% |
| Contains more OtherOther | +133.8% |
| Contains more ProteinProtein | +12.3% |
| Contains more WaterWater | +190.9% |
~equal in
Carbs
~80.89g
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
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Mono. FatMonounsaturated fat | +872.5% |
| Contains more Poly. FatPolyunsaturated fat | +1573.3% |
| Contains less Sat. FatSaturated fat | -82% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +10766.7% |
| Contains more GlucoseGlucose | +845.5% |
| Contains more FructoseFructose | +4850% |
| Contains more StarchStarch | +46.7% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
