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% |
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% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
20%
Minerals Daily Need Coverage Score
60%
19%
Comparison summary
Which food is lower in Sugar?
Vegetable is lower in Sugar (difference - 21.73g)
Which food contains less Sodium?
Vegetable contains less Sodium (difference - 424mg)
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 1.602g)
Which food is lower in glycemic index?
Vegetable is lower in glycemic index (difference - 8)
Which food is cheaper?
Graham cracker is cheaper (difference - $0.5)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.