Graham cracker vs. Teff — In-Depth Nutrition Comparison
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A recap on differences between graham cracker and teff
- Graham cracker has less manganese, copper, iron, phosphorus, magnesium, vitamin B6, zinc, fiber, and vitamin B5.
- Teff covers your daily manganese needs 357% more than graham cracker.
- Teff contains 38 times less sodium than graham cracker. Graham cracker contains 459mg of sodium, while teff contains 12mg.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Teff, uncooked.
Infographic
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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 SeleniumSelenium | +43.2% |
| Contains more MagnesiumMagnesium | +360% |
| Contains more CalciumCalcium | +133.8% |
| Contains more PotassiumPotassium | +151.2% |
| Contains more IronIron | +101.9% |
| Contains more CopperCopper | +376.5% |
| Contains more ZincZinc | +278.1% |
| Contains more PhosphorusPhosphorus | +131.9% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +806.8% |
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 | +1787.5% |
| Contains more Vitamin B2Vitamin B2 | +17.4% |
| Contains more Vitamin B3Vitamin B3 | +32% |
| Contains more Vitamin KVitamin K | +652.6% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B1Vitamin B1 | +47.2% |
| Contains more Vitamin B5Vitamin B5 | +124.3% |
| Contains more Vitamin B6Vitamin B6 | +209% |
| Contains more CholineCholine | +122% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.019mg | 9.24mg | 357% |
| Copper | 0.17mg | 0.81mg | 71% |
| Iron | 3.78mg | 7.63mg | 48% |
| Phosphorus | 185mg | 429mg | 35% |
| Magnesium | 40mg | 184mg | 34% |
| Polyunsaturated fat | 5.388g | 1.071g | 29% |
| Vitamin B6 | 0.156mg | 0.482mg | 25% |
| Zinc | 0.96mg | 3.63mg | 24% |
| Folate | 91µg | 23% | |
| Sodium | 459mg | 12mg | 19% |
| Fiber | 3.4g | 8g | 18% |
| Fats | 10.6g | 2.38g | 13% |
| Protein | 6.69g | 13.3g | 13% |
| Calcium | 77mg | 180mg | 10% |
| Vitamin K | 14.3µg | 1.9µg | 10% |
| Vitamin E | 1.51mg | 0.08mg | 10% |
| Vitamin B1 | 0.265mg | 0.39mg | 10% |
| Vitamin B5 | 0.42mg | 0.942mg | 10% |
| Potassium | 170mg | 427mg | 8% |
| Vitamin B3 | 4.439mg | 3.363mg | 7% |
| Saturated fat | 1.633g | 0.449g | 5% |
| Monounsaturated fat | 2.509g | 0.589g | 5% |
| Starch | 46.56g | 36.56g | 4% |
| Vitamin B2 | 0.317mg | 0.27mg | 4% |
| Calories | 430kcal | 367kcal | 3% |
| Selenium | 6.3µg | 4.4µg | 3% |
| Carbs | 77.66g | 73.13g | 2% |
| Fructose | 0.99g | 0.47g | 1% |
| Choline | 5.9mg | 13.1mg | 1% |
| Net carbs | 74.26g | 65.13g | N/A |
| Sugar | 24.85g | 1.84g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.139mg | 0% | |
| Threonine | 0.51mg | 0% | |
| Isoleucine | 0.501mg | 0% | |
| Leucine | 1.068mg | 0% | |
| Lysine | 0.376mg | 0% | |
| Methionine | 0.428mg | 0% | |
| Phenylalanine | 0.698mg | 0% | |
| Valine | 0.686mg | 0% | |
| Histidine | 0.301mg | 0% | |
| Omega-3 - ALA | 0.599g | 0.135g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
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:
13.3 g
Fats:
2.38 g
Carbs:
73.13 g
Water:
8.82 g
Other:
2.37 g
| Contains more FatsFats | +345.4% |
| Contains more ProteinProtein | +98.8% |
| Contains more WaterWater | +160.2% |
| Contains more OtherOther | +42.8% |
~equal in
Carbs
~73.13g
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
0.449 g
Monounsaturated fat:
Mono. Fat
0.589 g
Polyunsaturated fat:
Poly. Fat
1.071 g
| Contains more Mono. FatMonounsaturated fat | +326% |
| Contains more Poly. FatPolyunsaturated fat | +403.1% |
| Contains less Sat. FatSaturated fat | -72.5% |
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:
36.56 g
Sucrose:
0.62 g
Glucose:
0.73 g
Fructose:
0.47 g
Lactose:
0 g
Maltose:
0.01 g
Galactose:
0 g
| Contains more StarchStarch | +27.4% |
| Contains more SucroseSucrose | +3580.6% |
| Contains more GlucoseGlucose | +42.5% |
| Contains more FructoseFructose | +110.6% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g