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  6. Graham cracker vs. Succotash

Graham cracker vs. Succotash — In-Depth Nutrition Comparison

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How are graham cracker and succotash different?

  • Graham cracker is richer in iron, vitamin B2, vitamin B3, manganese, folate, selenium, and phosphorus, while succotash is higher in vitamin C.
  • Graham cracker covers your daily need for iron, 24% more than succotash.
  • Graham cracker contains 115 times more sodium than succotash. Graham cracker contains 459mg of sodium, while succotash contains 4mg.

Cookies, graham crackers, plain or honey (includes cinnamon) and Succotash, (corn and limas), raw types were used in this article.

Infographic

Graham cracker vs Succotash 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 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
Contains more CalciumCalcium +327.8%
Contains more IronIron +106.6%
Contains more ZincZinc +57.4%
Contains more PhosphorusPhosphorus +63.7%
Contains more ManganeseManganese +48.1%
Contains more SeleniumSelenium +950%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +117.1%
Contains less SodiumSodium -99.1%
~equal in Copper ~0.186mg

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 50% 5% 0% 0% 52% 19% 30% 7.7% 30% 0% 0% 30% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +27.4%
Contains more Vitamin B2Vitamin B2 +286.6%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +228.1%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +127.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~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
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 g
Contains more ProteinProtein +33%
Contains more FatsFats +939.2%
Contains more CarbsCarbs +296.4%
Contains more OtherOther +31.7%
Contains more WaterWater +2056.3%

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
22% 23% 56%
Saturated fat: Sat. Fat 0.19 g
Monounsaturated fat: Mono. Fat 0.198 g
Polyunsaturated fat: Poly. Fat 0.489 g
Contains more Mono. FatMonounsaturated fat +1167.2%
Contains more Poly. FatPolyunsaturated fat +1001.8%
Contains less Sat. FatSaturated fat -88.4%

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

All nutrients comparison - raw data values

Nutrient Graham cracker Succotash DV% diff.
Polyunsaturated fat 5.388g 0.489g 33%
Iron 3.78mg 1.83mg 24%
Sodium 459mg 4mg 20%
Carbs 77.66g 19.59g 19%
Starch 46.56g 19%
Vitamin B3 4.439mg 1.587mg 18%
Vitamin B2 0.317mg 0.082mg 18%
Calories 430kcal 99kcal 17%
Vitamin C 0mg 15.1mg 17%
Fats 10.6g 1.02g 15%
Manganese 1.019mg 0.688mg 14%
Folate 91µg 40µg 13%
Vitamin K 14.3µg 12%
Selenium 6.3µg 0.6µg 10%
Phosphorus 185mg 113mg 10%
Vitamin E 1.51mg 10%
Saturated fat 1.633g 0.19g 7%
Monounsaturated fat 2.509g 0.198g 6%
Calcium 77mg 18mg 6%
Vitamin B5 0.42mg 0.128mg 6%
Potassium 170mg 369mg 6%
Vitamin B1 0.265mg 0.208mg 5%
Protein 6.69g 5.03g 3%
Zinc 0.96mg 0.61mg 3%
Vitamin B6 0.156mg 0.13mg 2%
Magnesium 40mg 48mg 2%
Copper 0.17mg 0.186mg 2%
Fiber 3.4g 3.8g 2%
Vitamin A 0µg 15µg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 74.26g 15.79g N/A
Sugar 24.85g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.056mg 0%
Threonine 0.209mg 0%
Isoleucine 0.284mg 0%
Leucine 0.443mg 0%
Lysine 0.295mg 0%
Methionine 0.068mg 0%
Phenylalanine 0.243mg 0%
Valine 0.306mg 0%
Histidine 0.16mg 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 Succotash
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
17%
Succotash
Minerals Daily Need Coverage Score
60%
Graham cracker
36%
Succotash

Comparison summary

Which food is lower in Sugar?
Succotash
Succotash is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Succotash
Succotash contains less Sodium (difference - 455mg)
Which food is lower in Saturated fat?
Succotash
Succotash is lower in Saturated fat (difference - 1.443g)
Which food is lower in glycemic index?
Succotash
Succotash is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.