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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.

Infographic

Graham cracker vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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.
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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%
~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
3% 4% 91% 2%
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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
26% 4% 69%
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
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
16% 26% 35% 23%
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.
Graham cracker Spinach raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Spinach raw 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?

ok
ok
is better in case of low diet
Graham cracker Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
137%
Spinach raw
Minerals Daily Need Coverage Score
60%
Graham cracker
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 24.43g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 380mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 1.57g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 42)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.2)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.