Graham cracker vs. Taco shells — In-Depth Nutrition Comparison
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Summary of differences between Graham cracker and Taco shells
- Graham cracker has more Iron, Manganese, Vitamin B2, Vitamin B3, and Copper, while Taco shells has more Fiber, Magnesium, Phosphorus, and Zinc.
- Taco shells covers your daily need of Saturated Fat 27% more than Graham cracker.
- Graham cracker contains 4 times more Vitamin B2 than Taco shells. While Graham cracker contains 0.317mg of Vitamin B2, Taco shells contain only 0.08mg.
- The amount of Saturated Fat in Graham cracker is lower.
These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Taco shells, baked.
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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
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Iron
+130.5%
Contains
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Copper
+50.4%
Contains
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Manganese
+82%
Contains
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Selenium
+31.3%
Contains
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Calcium
+29.9%
Contains
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Magnesium
+107.5%
Contains
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Phosphorus
+25.9%
Contains
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Potassium
+35.9%
Contains
less
Sodium
-29.4%
Contains
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Zinc
+67.7%
Contains
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Iron
+130.5%
Contains
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Copper
+50.4%
Contains
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Manganese
+82%
Contains
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Selenium
+31.3%
Contains
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Calcium
+29.9%
Contains
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Magnesium
+107.5%
Contains
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Phosphorus
+25.9%
Contains
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Potassium
+35.9%
Contains
less
Sodium
-29.4%
Contains
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Zinc
+67.7%
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.
:
Contains
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Vitamin E
+118.8%
Contains
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Vitamin B1
+22.7%
Contains
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Vitamin B2
+296.3%
Contains
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Vitamin B3
+137.8%
Contains
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Folate
+31.9%
Contains
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Vitamin K
+66.3%
Contains
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Vitamin A
+750%
Contains
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Vitamin B6
+30.1%
Contains
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Vitamin E
+118.8%
Contains
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Vitamin B1
+22.7%
Contains
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Vitamin B2
+296.3%
Contains
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Vitamin B3
+137.8%
Contains
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Folate
+31.9%
Contains
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Vitamin K
+66.3%
Contains
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Vitamin A
+750%
Contains
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Vitamin B6
+30.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+22.3%
Contains
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Fats
+105.6%
Contains
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Water
+88.8%
Contains
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Other
+15.1%
Equal in Protein - 6.41
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
6.41 g
Fats:
21.79 g
Carbs:
63.49 g
Water:
6.4 g
Other:
1.91 g
Contains
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Carbs
+22.3%
Contains
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Fats
+105.6%
Contains
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Water
+88.8%
Contains
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Other
+15.1%
Equal in Protein - 6.41
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-77%
Contains
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Monounsaturated Fat
+176.4%
Equal in Polyunsaturated fat - 5.495
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
7.105 g
Monounsaturated Fat:
6.935 g
Polyunsaturated fat:
5.495 g
Contains
less
Saturated Fat
-77%
Contains
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Monounsaturated Fat
+176.4%
Equal in Polyunsaturated fat - 5.495
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+2182%
Contains
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Glucose
+940%
Contains
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Fructose
+890%
Contains
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Starch
+18%
Contains
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Lactose
+∞%
Contains
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Maltose
+∞%
Contains
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Galactose
+∞%
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:
54.94 g
Sucrose:
1 g
Glucose:
0.1 g
Fructose:
0.1 g
Lactose:
0.1 g
Maltose:
0.1 g
Galactose:
0.1 g
Contains
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Sucrose
+2182%
Contains
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Glucose
+940%
Contains
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Fructose
+890%
Contains
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Starch
+18%
Contains
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Lactose
+∞%
Contains
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Maltose
+∞%
Contains
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Galactose
+∞%
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 Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 56.79g |
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| Protein | 6.69g | 6.41g |
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| Fats | 10.6g | 21.79g |
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| Carbs | 77.66g | 63.49g |
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| Calories | 430kcal | 476kcal |
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| Starch | 46.56g | 54.94g |
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| Fructose | 0.99g | 0.1g |
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| Sugar | 24.85g | 1.5g |
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| Fiber | 3.4g | 6.7g |
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| Calcium | 77mg | 100mg |
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| Iron | 3.78mg | 1.64mg |
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| Magnesium | 40mg | 83mg |
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| Phosphorus | 185mg | 233mg |
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| Potassium | 170mg | 231mg |
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| Sodium | 459mg | 324mg |
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| Zinc | 0.96mg | 1.61mg |
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| Copper | 0.17mg | 0.113mg |
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| Manganese | 1.019mg | 0.56mg |
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| Selenium | 6.3µg | 4.8µg |
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| Vitamin A | 2IU | 17IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 1.51mg | 0.69mg |
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| Vitamin B1 | 0.265mg | 0.216mg |
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| Vitamin B2 | 0.317mg | 0.08mg |
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| Vitamin B3 | 4.439mg | 1.867mg |
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| Vitamin B5 | 0.42mg |
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| Vitamin B6 | 0.156mg | 0.203mg |
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| Folate | 91µg | 69µg |
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| Vitamin K | 14.3µg | 8.6µg |
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| Tryptophan | 0.04mg |
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| Threonine | 0.227mg |
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| Isoleucine | 0.22mg |
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| Leucine | 0.837mg |
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| Lysine | 0.197mg |
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| Methionine | 0.18mg |
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| Phenylalanine | 0.29mg |
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| Valine | 0.287mg |
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| Histidine | 0.167mg |
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| Trans Fat | 0.055g | 0.172g |
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| Saturated Fat | 1.633g | 7.105g |
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| Monounsaturated Fat | 2.509g | 6.935g |
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| Polyunsaturated fat | 5.388g | 5.495g |
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| Omega-6 - Eicosadienoic acid | 0.004g | 0.005g |
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| Omega-6 - Linoleic acid | 4.735g | 5.097g |
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| Omega-6 - Gamma-linoleic acid | 0.024g | 0.014g |
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| Omega-3 - ALA | 0.599g | 0.27g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
20%
Minerals Daily Need Coverage Score
60%
49%
Comparison summary
Which food is lower in Sugar?
Taco shells is lower in Sugar (difference - 23.35g)
Which food contains less Sodium?
Taco shells contains less Sodium (difference - 135mg)
Which food is lower in glycemic index?
Taco shells is lower in glycemic index (difference - 5)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 5.472g)
Which food is richer in vitamins?
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 ($)
Which food is richer in minerals?
?
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.