Graham cracker vs. Vegetable — In-Depth Nutrition Comparison
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What are the differences between graham cracker and vegetable?
- Graham cracker is higher in iron, manganese, vitamin B3, phosphorus, folate, vitamin B1, vitamin B2, and selenium, yet vegetable is higher in vitamin A.
- Vegetable's daily need coverage for vitamin A is 86% more.
- Graham cracker has 21 times more selenium than vegetable. While graham cracker has 6.3µg of selenium, vegetable has only 0.3µg.
- The amount of sodium in vegetable is lower.
We used Cookies, graham crackers, plain or honey (includes cinnamon) and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.
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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 MagnesiumMagnesium | +81.8% |
| Contains more CalciumCalcium | +208% |
| Contains more IronIron | +361% |
| Contains more CopperCopper | +104.8% |
| Contains more ZincZinc | +95.9% |
| Contains more PhosphorusPhosphorus | +262.7% |
| Contains more ManganeseManganese | +168.9% |
| Contains more SeleniumSelenium | +2000% |
| Contains less SodiumSodium | -92.4% |
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 | +297.4% |
| Contains more Vitamin B1Vitamin B1 | +273.2% |
| Contains more Vitamin B2Vitamin B2 | +164.2% |
| Contains more Vitamin B3Vitamin B3 | +421.6% |
| Contains more Vitamin B5Vitamin B5 | +178.1% |
| Contains more Vitamin B6Vitamin B6 | +110.8% |
| Contains more FolateFolate | +378.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +64.3% |
| Contains more CholineCholine | +308.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 0.82mg | 37% |
| Polyunsaturated fat | 5.388g | 0.072g | 35% |
| Manganese | 1.019mg | 0.379mg | 28% |
| Vitamin A | 0µg | 214µg | 24% |
| Vitamin B3 | 4.439mg | 0.851mg | 22% |
| Carbs | 77.66g | 13.09g | 22% |
| Starch | 46.56g | 19% | |
| Phosphorus | 185mg | 51mg | 19% |
| Folate | 91µg | 19µg | 18% |
| Sodium | 459mg | 35mg | 18% |
| Calories | 430kcal | 65kcal | 18% |
| Vitamin B1 | 0.265mg | 0.071mg | 16% |
| Fats | 10.6g | 0.15g | 16% |
| Vitamin B2 | 0.317mg | 0.12mg | 15% |
| Selenium | 6.3µg | 0.3µg | 11% |
| Copper | 0.17mg | 0.083mg | 10% |
| Vitamin K | 14.3µg | 23.5µg | 8% |
| Vitamin E | 1.51mg | 0.38mg | 8% |
| Protein | 6.69g | 2.86g | 8% |
| Saturated fat | 1.633g | 0.031g | 7% |
| Monounsaturated fat | 2.509g | 0.01g | 6% |
| Vitamin B6 | 0.156mg | 0.074mg | 6% |
| Vitamin B5 | 0.42mg | 0.151mg | 5% |
| Calcium | 77mg | 25mg | 5% |
| Fiber | 3.4g | 4.4g | 4% |
| Magnesium | 40mg | 22mg | 4% |
| Zinc | 0.96mg | 0.49mg | 4% |
| Vitamin C | 0mg | 3.2mg | 4% |
| Choline | 5.9mg | 24.1mg | 3% |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 8.69g | N/A |
| Potassium | 170mg | 169mg | 0% |
| Sugar | 24.85g | 3.12g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.029mg | 0% | |
| Threonine | 0.115mg | 0% | |
| Isoleucine | 0.139mg | 0% | |
| Leucine | 0.19mg | 0% | |
| Lysine | 0.17mg | 0% | |
| Methionine | 0.034mg | 0% | |
| Phenylalanine | 0.12mg | 0% | |
| Valine | 0.149mg | 0% | |
| Histidine | 0.073mg | 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 |
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:
2.86 g
Fats:
0.15 g
Carbs:
13.09 g
Water:
83.23 g
Other:
0.67 g
| Contains more ProteinProtein | +133.9% |
| Contains more FatsFats | +6966.7% |
| Contains more CarbsCarbs | +493.3% |
| Contains more OtherOther | +147.8% |
| Contains more WaterWater | +2355.2% |
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
0.031 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.072 g
| Contains more Mono. FatMonounsaturated fat | +24990% |
| Contains more Poly. FatPolyunsaturated fat | +7383.3% |
| Contains less Sat. FatSaturated fat | -98.1% |
