Graham cracker vs. Veggie burger — In-Depth Nutrition Comparison
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Significant differences between graham cracker and veggie burgers
- Graham cracker has more iron, vitamin E, and vitamin K; however, veggie burgers are richer in vitamin B1, vitamin B12, selenium, vitamin B6, folate, fiber, and calcium.
- Veggie burgers cover your daily vitamin B1 needs 199% more than graham cracker.
- Veggie burgers have 7 times less vitamin E than graham cracker. Graham cracker has 1.51mg of vitamin E, while veggie burgers have 0.23mg.
- Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of veggie burgers is 59.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Veggie burgers or soyburgers, unprepared.
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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 IronIron | +56.8% |
| Contains less SodiumSodium | -19.3% |
| Contains more MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +76.6% |
| Contains more PotassiumPotassium | +95.9% |
| Contains more CopperCopper | +17.6% |
| Contains more ZincZinc | +31.3% |
| Contains more PhosphorusPhosphorus | +11.4% |
| Contains more SeleniumSelenium | +258.7% |
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.
| Contains more Vitamin EVitamin E | +556.5% |
| Contains more Vitamin B2Vitamin B2 | +29.9% |
| Contains more Vitamin B3Vitamin B3 | +18.3% |
| Contains more Vitamin B5Vitamin B5 | +45.3% |
| Contains more Vitamin KVitamin K | +240.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +900.4% |
| Contains more Vitamin B6Vitamin B6 | +94.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +36.3% |
| Contains more CholineCholine | +228.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.265mg | 2.651mg | 199% |
| Vitamin B12 | 0µg | 2.01µg | 84% |
| Selenium | 6.3µg | 22.6µg | 30% |
| Polyunsaturated fat | 5.388g | 2.023g | 22% |
| Carbs | 77.66g | 14.27g | 21% |
| Protein | 6.69g | 15.7g | 18% |
| Iron | 3.78mg | 2.41mg | 17% |
| Starch | 46.56g | 5.78g | 17% |
| Calories | 430kcal | 177kcal | 13% |
| Vitamin B6 | 0.156mg | 0.303mg | 11% |
| Vitamin E | 1.51mg | 0.23mg | 9% |
| Vitamin K | 14.3µg | 4.2µg | 8% |
| Folate | 91µg | 124µg | 8% |
| Fats | 10.6g | 6.3g | 7% |
| Calcium | 77mg | 136mg | 6% |
| Fiber | 3.4g | 4.9g | 6% |
| Vitamin B2 | 0.317mg | 0.244mg | 6% |
| Potassium | 170mg | 333mg | 5% |
| Vitamin C | 0mg | 4.5mg | 5% |
| Sodium | 459mg | 569mg | 5% |
| Vitamin B3 | 4.439mg | 3.753mg | 4% |
| Magnesium | 40mg | 56mg | 4% |
| Manganese | 1.019mg | 0.951mg | 3% |
| Phosphorus | 185mg | 206mg | 3% |
| Zinc | 0.96mg | 1.26mg | 3% |
| Vitamin B5 | 0.42mg | 0.289mg | 3% |
| Copper | 0.17mg | 0.2mg | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Choline | 5.9mg | 19.4mg | 2% |
| Monounsaturated fat | 2.509g | 1.778g | 2% |
| Fructose | 0.99g | 0.13g | 1% |
| Saturated fat | 1.633g | 1.44g | 1% |
| Net carbs | 74.26g | 9.37g | N/A |
| Sugar | 24.85g | 1.07g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.162mg | 0% | |
| Threonine | 0.605mg | 0% | |
| Isoleucine | 0.78mg | 0% | |
| Leucine | 1.399mg | 0% | |
| Lysine | 1.004mg | 0% | |
| Methionine | 0.291mg | 0% | |
| Phenylalanine | 0.885mg | 0% | |
| Valine | 0.89mg | 0% | |
| Histidine | 0.465mg | 0% | |
| Omega-3 - ALA | 0.599g | 0.081g | 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:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more FatsFats | +68.3% |
| Contains more CarbsCarbs | +444.2% |
| Contains more ProteinProtein | +134.7% |
| Contains more WaterWater | +1705.6% |
| Contains more OtherOther | +51.8% |
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
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
| Contains more Mono. FatMonounsaturated fat | +41.1% |
| Contains more Poly. FatPolyunsaturated fat | +166.3% |
| Contains less Sat. FatSaturated fat | -11.8% |
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:
5.78 g
Sucrose:
0.62 g
Glucose:
0.26 g
Fructose:
0.13 g
Lactose:
0.06 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +705.5% |
| Contains more SucroseSucrose | +3580.6% |
| Contains more GlucoseGlucose | +300% |
| Contains more FructoseFructose | +661.5% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~0g
