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Graham cracker vs. Tomatillo — In-Depth Nutrition Comparison

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What are the differences between graham cracker and tomatillos?

  • Graham cracker is higher in iron, vitamin B2, folate, phosphorus, vitamin B1, vitamin B3, and selenium, yet tomatillos are higher in manganese and vitamin C.
  • Tomatillos' daily need coverage for manganese is 6608% more.
  • Graham cracker has 459 times more sodium than tomatillos. While graham cracker has 459mg of sodium, tomatillos have only 1mg.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Tomatillos, raw types in this article.

Infographic

Graham cracker vs Tomatillo 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.
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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1000%
Contains more IronIron +509.7%
Contains more CopperCopper +115.2%
Contains more ZincZinc +336.4%
Contains more PhosphorusPhosphorus +374.4%
Contains more SeleniumSelenium +1160%
Contains more PotassiumPotassium +57.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +14914.7%

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.
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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
Contains more Vitamin EVitamin E +297.4%
Contains more Vitamin B1Vitamin B1 +502.3%
Contains more Vitamin B2Vitamin B2 +805.7%
Contains more Vitamin B3Vitamin B3 +139.9%
Contains more Vitamin B5Vitamin B5 +180%
Contains more Vitamin B6Vitamin B6 +178.6%
Contains more Vitamin KVitamin K +41.6%
Contains more FolateFolate +1200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +28.8%
~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
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more ProteinProtein +596.9%
Contains more FatsFats +939.2%
Contains more CarbsCarbs +1229.8%
Contains more OtherOther +201.8%
Contains more WaterWater +2602.9%

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
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains more Mono. FatMonounsaturated fat +1518.7%
Contains more Poly. FatPolyunsaturated fat +1192.1%
Contains less Sat. FatSaturated fat -91.5%

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 Tomatillo
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 Tomatillo DV% diff.
Manganese 1.019mg 153mg 6608%
Iron 3.78mg 0.62mg 40%
Polyunsaturated fat 5.388g 0.417g 33%
Carbs 77.66g 5.84g 24%
Vitamin B2 0.317mg 0.035mg 22%
Folate 91µg 7µg 21%
Phosphorus 185mg 39mg 21%
Sodium 459mg 1mg 20%
Calories 430kcal 32kcal 20%
Starch 46.56g 19%
Vitamin B1 0.265mg 0.044mg 18%
Vitamin B3 4.439mg 1.85mg 16%
Fats 10.6g 1.02g 15%
Vitamin C 0mg 11.7mg 13%
Selenium 6.3µg 0.5µg 11%
Protein 6.69g 0.96g 11%
Copper 0.17mg 0.079mg 10%
Vitamin B6 0.156mg 0.056mg 8%
Vitamin E 1.51mg 0.38mg 8%
Calcium 77mg 7mg 7%
Zinc 0.96mg 0.22mg 7%
Saturated fat 1.633g 0.139g 7%
Monounsaturated fat 2.509g 0.155g 6%
Fiber 3.4g 1.9g 6%
Magnesium 40mg 20mg 5%
Vitamin B5 0.42mg 0.15mg 5%
Vitamin K 14.3µg 10.1µg 4%
Potassium 170mg 268mg 3%
Vitamin A 0µg 6µg 1%
Fructose 0.99g 1%
Net carbs 74.26g 3.94g N/A
Sugar 24.85g 3.93g N/A
Trans fat 0.055g 0g N/A
Choline 5.9mg 7.6mg 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 Tomatillo
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
12%
Tomatillo
Minerals Daily Need Coverage Score
60%
Graham cracker
2007%
Tomatillo

Comparison summary

Which food is lower in Sugar?
Tomatillo
Tomatillo is lower in Sugar (difference - 20.92g)
Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 458mg)
Which food is lower in Saturated fat?
Tomatillo
Tomatillo is lower in Saturated fat (difference - 1.494g)
Which food is lower in glycemic index?
Tomatillo
Tomatillo 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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.