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Graham cracker vs. Cayenne pepper — In-Depth Nutrition Comparison

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The main differences between graham cracker and cayenne pepper

  • Graham cracker contains less vitamin A, vitamin E, vitamin B6, fiber, vitamin C, vitamin K, potassium, iron, vitamin B2, and manganese than cayenne pepper.
  • Daily need coverage for vitamin A for cayenne pepper is 832% higher.
  • Graham cracker has a higher glycemic index than cayenne pepper.

Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Spices, pepper, red or cayenne.

Infographic

Graham cracker vs Cayenne pepper 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 109% 44% 178% 293% 124% 68% 126% 3.9% 261% 48%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +92.2%
Contains more PotassiumPotassium +1084.7%
Contains more IronIron +106.3%
Contains more CopperCopper +119.4%
Contains more ZincZinc +158.3%
Contains more PhosphorusPhosphorus +58.4%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +96.3%
Contains more SeleniumSelenium +39.7%

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.
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 255% 694% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1875.5%
Contains more Vitamin B1Vitamin B1 +23.8%
Contains more Vitamin B2Vitamin B2 +189.9%
Contains more Vitamin B3Vitamin B3 +96%
Contains more Vitamin B6Vitamin B6 +1470.5%
Contains more Vitamin KVitamin K +461.5%
Contains more FolateFolate +16.5%
Contains more CholineCholine +772.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Contains more CarbsCarbs +37.1%
Contains more ProteinProtein +79.5%
Contains more FatsFats +62.9%
Contains more WaterWater +137.5%
Contains more OtherOther +263.9%

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
23% 19% 58%
Saturated fat: Sat. Fat 3.26 g
Monounsaturated fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 g
Contains less Sat. FatSaturated fat -49.9%
Contains more Poly. FatPolyunsaturated fat +55.3%
~equal in Monounsaturated fat ~2.75g

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

All nutrients comparison - raw data values

Nutrient Graham cracker Cayenne pepper DV% diff.
Vitamin A 0µg 2081µg 231%
Vitamin E 1.51mg 29.83mg 189%
Vitamin B6 0.156mg 2.45mg 176%
Fiber 3.4g 27.2g 95%
Vitamin C 0mg 76.4mg 85%
Vitamin K 14.3µg 80.3µg 55%
Potassium 170mg 2014mg 54%
Iron 3.78mg 7.8mg 50%
Vitamin B2 0.317mg 0.919mg 46%
Manganese 1.019mg 2mg 43%
Vitamin B3 4.439mg 8.701mg 27%
Magnesium 40mg 152mg 27%
Copper 0.17mg 0.373mg 23%
Polyunsaturated fat 5.388g 8.37g 20%
Starch 46.56g 19%
Sodium 459mg 30mg 19%
Phosphorus 185mg 293mg 15%
Zinc 0.96mg 2.48mg 14%
Protein 6.69g 12.01g 11%
Fats 10.6g 17.27g 10%
Choline 5.9mg 51.5mg 8%
Vitamin B5 0.42mg 8%
Saturated fat 1.633g 3.26g 7%
Calcium 77mg 148mg 7%
Carbs 77.66g 56.63g 7%
Calories 430kcal 318kcal 6%
Vitamin B1 0.265mg 0.328mg 5%
Selenium 6.3µg 8.8µg 5%
Folate 91µg 106µg 4%
Monounsaturated fat 2.509g 2.75g 1%
Fructose 0.99g 1%
Net carbs 74.26g 29.43g N/A
Sugar 24.85g 10.34g N/A
Trans fat 0.055g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Cayenne pepper
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
221%
Cayenne pepper
Minerals Daily Need Coverage Score
60%
Graham cracker
125%
Cayenne pepper

Comparison summary

Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 1.627g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cayenne pepper
Cayenne pepper is lower in Sugar (difference - 14.51g)
Which food contains less Sodium?
Cayenne pepper
Cayenne pepper contains less Sodium (difference - 429mg)
Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.