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Graham cracker vs. Tomato juice — In-Depth Nutrition Comparison

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How are graham cracker and tomato juice different?

  • Graham cracker is higher in iron, manganese, phosphorus, vitamin B3, vitamin B2, folate, copper, and vitamin B1; however, tomato juice is richer in vitamin C.
  • Daily need coverage for vitamin C for tomato juice is 78% higher.
  • Graham cracker contains 46 times more sodium than tomato juice. While graham cracker contains 459mg of sodium, tomato juice contains only 10mg.
  • Tomato juice has a lower glycemic index (31) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Tomato juice, canned, without salt added are the varieties used in this article.

Infographic

Graham cracker vs Tomato juice 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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +263.6%
Contains more CalciumCalcium +670%
Contains more IronIron +869.2%
Contains more CopperCopper +304.8%
Contains more ZincZinc +772.7%
Contains more PhosphorusPhosphorus +873.7%
Contains more ManganeseManganese +1398.5%
Contains more SeleniumSelenium +1160%
Contains more PotassiumPotassium +27.6%
Contains less SodiumSodium -97.8%

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.
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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin EVitamin E +371.9%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B2Vitamin B2 +306.4%
Contains more Vitamin B3Vitamin B3 +559.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +122.9%
Contains more Vitamin KVitamin K +521.7%
Contains more FolateFolate +355%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +15.3%
~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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +687.1%
Contains more FatsFats +3555.2%
Contains more CarbsCarbs +2100%
Contains more OtherOther +52.3%
Contains more WaterWater +2679.9%

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
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +50080%
Contains more Poly. FatPolyunsaturated fat +19855.6%
Contains less Sat. FatSaturated fat -98.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
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
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.33 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +20.2%
Contains more FructoseFructose +34.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Tomato juice
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 Tomato juice DV% diff.
Vitamin C 0mg 70.1mg 78%
Iron 3.78mg 0.39mg 42%
Manganese 1.019mg 0.068mg 41%
Polyunsaturated fat 5.388g 0.027g 36%
Carbs 77.66g 3.53g 25%
Vitamin B3 4.439mg 0.673mg 24%
Phosphorus 185mg 19mg 24%
Calories 430kcal 17kcal 21%
Sodium 459mg 10mg 20%
Starch 46.56g 19%
Folate 91µg 20µg 18%
Vitamin B2 0.317mg 0.078mg 18%
Fats 10.6g 0.29g 16%
Copper 0.17mg 0.042mg 14%
Vitamin B1 0.265mg 0.1mg 14%
Fiber 3.4g 0.4g 12%
Protein 6.69g 0.85g 12%
Selenium 6.3µg 0.5µg 11%
Vitamin K 14.3µg 2.3µg 10%
Vitamin B5 0.42mg 8%
Vitamin E 1.51mg 0.32mg 8%
Zinc 0.96mg 0.11mg 8%
Saturated fat 1.633g 0.019g 7%
Magnesium 40mg 11mg 7%
Vitamin B6 0.156mg 0.07mg 7%
Calcium 77mg 10mg 7%
Monounsaturated fat 2.509g 0.005g 6%
Vitamin A 0µg 23µg 3%
Potassium 170mg 217mg 1%
Net carbs 74.26g 3.13g N/A
Sugar 24.85g 2.58g N/A
Trans fat 0.055g 0g N/A
Choline 5.9mg 6.8mg 0%
Tryptophan 0.006mg 0%
Threonine 0.026mg 0%
Isoleucine 0.017mg 0%
Leucine 0.024mg 0%
Lysine 0.026mg 0%
Methionine 0.005mg 0%
Phenylalanine 0.026mg 0%
Valine 0.017mg 0%
Histidine 0.014mg 0%
Fructose 0.99g 1.33g 0%
Omega-3 - ALA 0.599g 0.005g 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 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Tomato juice
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
26%
Tomato juice
Minerals Daily Need Coverage Score
60%
Graham cracker
8%
Tomato juice

Comparison summary

Which food is lower in Sugar?
Tomato juice
Tomato juice is lower in Sugar (difference - 22.27g)
Which food contains less Sodium?
Tomato juice
Tomato juice contains less Sodium (difference - 449mg)
Which food is lower in Saturated fat?
Tomato juice
Tomato juice is lower in Saturated fat (difference - 1.614g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 43)
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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.