Graham cracker vs. Spinach raw — In-Depth Nutrition Comparison
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Significant differences between graham cracker and spinach raw
- Graham cracker has more vitamin B3, phosphorus, vitamin B1, and iron; however, spinach raw is richer in vitamin K, vitamin A, vitamin C, folate, and potassium.
- Spinach raw covers your daily vitamin K needs 391% more than graham cracker.
- Spinach raw has 6 times less vitamin B3 than graham cracker. Graham cracker has 4.439mg of vitamin B3, while spinach raw has 0.724mg.
- Spinach raw contains less sodium.
- Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of spinach raw is 32.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Spinach, raw.
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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 IronIron | +39.5% |
| Contains more CopperCopper | +30.8% |
| Contains more ZincZinc | +81.1% |
| Contains more PhosphorusPhosphorus | +277.6% |
| Contains more ManganeseManganese | +13.6% |
| Contains more SeleniumSelenium | +530% |
| Contains more MagnesiumMagnesium | +97.5% |
| Contains more CalciumCalcium | +28.6% |
| Contains more PotassiumPotassium | +228.2% |
| Contains less SodiumSodium | -82.8% |
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 B1Vitamin B1 | +239.7% |
| Contains more Vitamin B2Vitamin B2 | +67.7% |
| Contains more Vitamin B3Vitamin B3 | +513.1% |
| Contains more Vitamin B5Vitamin B5 | +546.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +34.4% |
| Contains more Vitamin B6Vitamin B6 | +25% |
| Contains more Vitamin KVitamin K | +3276.9% |
| Contains more FolateFolate | +113.2% |
| Contains more CholineCholine | +227.1% |
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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +133.9% |
| Contains more FatsFats | +2617.9% |
| Contains more CarbsCarbs | +2039.4% |
| Contains more WaterWater | +2596.2% |
~equal in
Other
~1.72g
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
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +24990% |
| Contains more Poly. FatPolyunsaturated fat | +3165.5% |
| Contains less Sat. FatSaturated fat | -96.1% |
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:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +32500% |
| Contains more GlucoseGlucose | +845.5% |
| Contains more FructoseFructose | +560% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 14.3µg | 482.9µg | 391% |
| Vitamin A | 0µg | 469µg | 52% |
| Polyunsaturated fat | 5.388g | 0.165g | 35% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Folate | 91µg | 194µg | 26% |
| Carbs | 77.66g | 3.63g | 25% |
| Vitamin B3 | 4.439mg | 0.724mg | 23% |
| Calories | 430kcal | 23kcal | 20% |
| Starch | 46.56g | 19% | |
| Phosphorus | 185mg | 49mg | 19% |
| Sodium | 459mg | 79mg | 17% |
| Fats | 10.6g | 0.39g | 16% |
| Vitamin B1 | 0.265mg | 0.078mg | 16% |
| Iron | 3.78mg | 2.71mg | 13% |
| Potassium | 170mg | 558mg | 11% |
| Selenium | 6.3µg | 1µg | 10% |
| Vitamin B2 | 0.317mg | 0.189mg | 10% |
| Magnesium | 40mg | 79mg | 9% |
| Protein | 6.69g | 2.86g | 8% |
| Vitamin B5 | 0.42mg | 0.065mg | 7% |
| Saturated fat | 1.633g | 0.063g | 7% |
| Monounsaturated fat | 2.509g | 0.01g | 6% |
| Fiber | 3.4g | 2.2g | 5% |
| Manganese | 1.019mg | 0.897mg | 5% |
| Zinc | 0.96mg | 0.53mg | 4% |
| Copper | 0.17mg | 0.13mg | 4% |
| Vitamin E | 1.51mg | 2.03mg | 3% |
| Vitamin B6 | 0.156mg | 0.195mg | 3% |
| Calcium | 77mg | 99mg | 2% |
| Choline | 5.9mg | 19.3mg | 2% |
| Fructose | 0.99g | 0.15g | 1% |
| Net carbs | 74.26g | 1.43g | N/A |
| Sugar | 24.85g | 0.42g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 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 |
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 |
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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%
137%
Minerals Daily Need Coverage Score
60%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 24.43g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 380mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 1.57g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 42)
Which food is cheaper?
Graham cracker is cheaper (difference - $0.2)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.