Graham cracker vs. Wakame — In-Depth Nutrition Comparison
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Important differences between graham cracker and wakame
- Graham cracker has more iron, vitamin B3, vitamin B1, phosphorus, and vitamin B6; however, wakame has more folate, manganese, magnesium, and copper.
- Wakame's daily need coverage for folate is 26% more.
- Graham cracker has 78 times more vitamin B6 than wakame. Graham cracker has 0.156mg of vitamin B6, while wakame has 0.002mg.
- Graham cracker is lower in sodium.
The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Seaweed, wakame, raw.
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.
| Contains more PotassiumPotassium | +240% |
| Contains more IronIron | +73.4% |
| Contains more ZincZinc | +152.6% |
| Contains more PhosphorusPhosphorus | +131.3% |
| Contains less SodiumSodium | -47.4% |
| Contains more SeleniumSelenium | +800% |
| Contains more MagnesiumMagnesium | +167.5% |
| Contains more CalciumCalcium | +94.8% |
| Contains more CopperCopper | +67.1% |
| Contains more ManganeseManganese | +37.4% |
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 | +51% |
| Contains more Vitamin B1Vitamin B1 | +341.7% |
| Contains more Vitamin B2Vitamin B2 | +37.8% |
| Contains more Vitamin B3Vitamin B3 | +177.4% |
| Contains more Vitamin B6Vitamin B6 | +7700% |
| Contains more Vitamin KVitamin K | +169.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +66% |
| Contains more FolateFolate | +115.4% |
| Contains more CholineCholine | +135.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 5.388g | 0.218g | 34% |
| Folate | 91µg | 196µg | 26% |
| Carbs | 77.66g | 9.14g | 23% |
| Iron | 3.78mg | 2.18mg | 20% |
| Calories | 430kcal | 45kcal | 19% |
| Starch | 46.56g | 19% | |
| Vitamin B3 | 4.439mg | 1.6mg | 18% |
| Sodium | 459mg | 872mg | 18% |
| Vitamin B1 | 0.265mg | 0.06mg | 17% |
| Manganese | 1.019mg | 1.4mg | 17% |
| Magnesium | 40mg | 107mg | 16% |
| Phosphorus | 185mg | 80mg | 15% |
| Fats | 10.6g | 0.64g | 15% |
| Copper | 0.17mg | 0.284mg | 13% |
| Vitamin B6 | 0.156mg | 0.002mg | 12% |
| Fiber | 3.4g | 0.5g | 12% |
| Selenium | 6.3µg | 0.7µg | 10% |
| Vitamin K | 14.3µg | 5.3µg | 8% |
| Saturated fat | 1.633g | 0.13g | 7% |
| Protein | 6.69g | 3.03g | 7% |
| Calcium | 77mg | 150mg | 7% |
| Vitamin B2 | 0.317mg | 0.23mg | 7% |
| Monounsaturated fat | 2.509g | 0.058g | 6% |
| Vitamin B5 | 0.42mg | 0.697mg | 6% |
| Zinc | 0.96mg | 0.38mg | 5% |
| Potassium | 170mg | 50mg | 4% |
| Vitamin E | 1.51mg | 1mg | 3% |
| Vitamin C | 0mg | 3mg | 3% |
| Vitamin A | 0µg | 18µg | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 13.9mg | 1% |
| Net carbs | 74.26g | 8.64g | N/A |
| Sugar | 24.85g | 0.65g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0% | |
| Isoleucine | 0.087mg | 0% | |
| Leucine | 0.257mg | 0% | |
| Lysine | 0.112mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.112mg | 0% | |
| Valine | 0.209mg | 0% | |
| Histidine | 0.015mg | 0% | |
| Omega-3 - EPA | 0g | 0.186g | N/A |
| 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:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
| Contains more ProteinProtein | +120.8% |
| Contains more FatsFats | +1556.3% |
| Contains more CarbsCarbs | +749.7% |
| Contains more WaterWater | +2259.6% |
| Contains more OtherOther | +333.7% |
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
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
| Contains more Mono. FatMonounsaturated fat | +4225.9% |
| Contains more Poly. FatPolyunsaturated fat | +2371.6% |
| Contains less Sat. FatSaturated fat | -92% |
