Graham cracker vs. Steak — In-Depth Nutrition Comparison
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Significant differences between graham cracker and steak
- Graham cracker has more folate, iron, and vitamin B1; however, steak is richer in vitamin B12, zinc, selenium, and vitamin B6.
- Steak covers your daily vitamin B12 needs 92% more than graham cracker.
- Steak has 15 times less folate than graham cracker. Graham cracker has 91µg of folate, while steak has 6µg.
- Steak contains less sodium.
- Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of steak is 0.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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 | +73.9% |
| Contains more CalciumCalcium | +541.7% |
| Contains more IronIron | +57.5% |
| Contains more CopperCopper | +100% |
| Contains more PhosphorusPhosphorus | +13.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +64.1% |
| Contains more ZincZinc | +560.4% |
| Contains less SodiumSodium | -87.4% |
| Contains more SeleniumSelenium | +404.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +258.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +793.8% |
| Contains more FolateFolate | +1416.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +16% |
| Contains more Vitamin B6Vitamin B6 | +220.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +207.4% |
| Contains more ProteinProtein | +271.4% |
| Contains more FatsFats | +79.4% |
| Contains more WaterWater | +1539.8% |
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
8.443 g
Monounsaturated fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 g
| Contains less Sat. FatSaturated fat | -80.7% |
| Contains more Poly. FatPolyunsaturated fat | +501.3% |
| Contains more Mono. FatMonounsaturated fat | +265.5% |
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 Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Zinc | 0.96mg | 6.34mg | 49% |
| Selenium | 6.3µg | 31.8µg | 46% |
| Manganese | 1.019mg | 44% | |
| Protein | 6.69g | 24.85g | 36% |
| Saturated fat | 1.633g | 8.443g | 31% |
| Polyunsaturated fat | 5.388g | 0.896g | 30% |
| Carbs | 77.66g | 0g | 26% |
| Cholesterol | 0mg | 78mg | 26% |
| Vitamin B6 | 0.156mg | 0.5mg | 26% |
| Folate | 91µg | 6µg | 21% |
| Starch | 46.56g | 19% | |
| Monounsaturated fat | 2.509g | 9.171g | 17% |
| Iron | 3.78mg | 2.4mg | 17% |
| Sodium | 459mg | 58mg | 17% |
| Vitamin B1 | 0.265mg | 0.074mg | 16% |
| Fiber | 3.4g | 0g | 14% |
| Fats | 10.6g | 19.02g | 13% |
| Vitamin K | 14.3µg | 1.6µg | 11% |
| Vitamin E | 1.51mg | 10% | |
| Copper | 0.17mg | 0.085mg | 9% |
| Calories | 430kcal | 271kcal | 8% |
| Vitamin B5 | 0.42mg | 8% | |
| Calcium | 77mg | 12mg | 7% |
| Vitamin B3 | 4.439mg | 5.149mg | 4% |
| Magnesium | 40mg | 23mg | 4% |
| Phosphorus | 185mg | 163mg | 3% |
| Potassium | 170mg | 279mg | 3% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Fructose | 0.99g | 1% | |
| Vitamin A | 0µg | 7µg | 1% |
| Choline | 5.9mg | 1% | |
| Vitamin D | 0IU | 6IU | 1% |
| Vitamin B2 | 0.317mg | 0.301mg | 1% |
| Net carbs | 74.26g | 0g | N/A |
| Sugar | 24.85g | 0g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.278mg | 0% | |
| Threonine | 1.171mg | 0% | |
| Isoleucine | 1.157mg | 0% | |
| Leucine | 2.142mg | 0% | |
| Lysine | 2.38mg | 0% | |
| Methionine | 0.672mg | 0% | |
| Phenylalanine | 0.997mg | 0% | |
| Valine | 1.242mg | 0% | |
| Histidine | 0.931mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-3 - DPA | 0g | 0.013g | 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%
45%
Minerals Daily Need Coverage Score
60%
59%
Comparison summary
Which food is lower in Sugar?
Steak is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Steak contains less Sodium (difference - 401mg)
Which food is lower in glycemic index?
Steak is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 6.81g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2.4)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
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.