Graham cracker vs. Wasabi — In-Depth Nutrition Comparison
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Summary of differences between Graham cracker and Wasabi
- Graham cracker has more Iron, Manganese, Vitamin B3, Folate, Vitamin B2, and Phosphorus, while Wasabi has more Vitamin C, Fiber, and Potassium.
- Wasabi covers your daily need of Vitamin C 47% more than Graham cracker.
- Graham cracker contains 27 times more Sodium than Wasabi. While Graham cracker contains 459mg of Sodium, Wasabi contains only 17mg.
These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Wasabi, root, raw.
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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
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Iron
+267%
Contains
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Phosphorus
+131.3%
Contains
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Manganese
+160.6%
Contains
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Calcium
+66.2%
Contains
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Magnesium
+72.5%
Contains
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Potassium
+234.1%
Contains
less
Sodium
-96.3%
Contains
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Zinc
+68.8%
Equal in Copper - 0.155
Contains
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Iron
+267%
Contains
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Phosphorus
+131.3%
Contains
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Manganese
+160.6%
Contains
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Calcium
+66.2%
Contains
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Magnesium
+72.5%
Contains
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Potassium
+234.1%
Contains
less
Sodium
-96.3%
Contains
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Zinc
+68.8%
Equal in Copper - 0.155
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.
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Contains
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Vitamin B1
+102.3%
Contains
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Vitamin B2
+178.1%
Contains
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Vitamin B3
+497.4%
Contains
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Vitamin B5
+106.9%
Contains
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Folate
+405.6%
Contains
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Vitamin A
+1650%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+75.6%
Contains
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Vitamin B1
+102.3%
Contains
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Vitamin B2
+178.1%
Contains
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Vitamin B3
+497.4%
Contains
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Vitamin B5
+106.9%
Contains
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Folate
+405.6%
Contains
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Vitamin A
+1650%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+75.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+39.4%
Contains
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Fats
+1582.5%
Contains
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Carbs
+229.9%
Contains
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Water
+1938.6%
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Other
+15.7%
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
Contains
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Protein
+39.4%
Contains
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Fats
+1582.5%
Contains
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Carbs
+229.9%
Contains
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Water
+1938.6%
Contains
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Other
+15.7%
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 vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 15.74g |
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| Protein | 6.69g | 4.8g |
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| Fats | 10.6g | 0.63g |
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| Carbs | 77.66g | 23.54g |
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| Calories | 430kcal | 109kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 24.85g |
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| Fiber | 3.4g | 7.8g |
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| Calcium | 77mg | 128mg |
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| Iron | 3.78mg | 1.03mg |
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| Magnesium | 40mg | 69mg |
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| Phosphorus | 185mg | 80mg |
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| Potassium | 170mg | 568mg |
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| Sodium | 459mg | 17mg |
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| Zinc | 0.96mg | 1.62mg |
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| Copper | 0.17mg | 0.155mg |
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| Manganese | 1.019mg | 0.391mg |
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| Selenium | 6.3µg |
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| Vitamin A | 2IU | 35IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin E | 1.51mg |
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| Vitamin C | 0mg | 41.9mg |
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| Vitamin B1 | 0.265mg | 0.131mg |
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| Vitamin B2 | 0.317mg | 0.114mg |
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| Vitamin B3 | 4.439mg | 0.743mg |
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| Vitamin B5 | 0.42mg | 0.203mg |
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| Vitamin B6 | 0.156mg | 0.274mg |
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| Folate | 91µg | 18µg |
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| Vitamin K | 14.3µg |
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| Trans Fat | 0.055g | 0g |
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| Saturated Fat | 1.633g |
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| Monounsaturated Fat | 2.509g |
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| Polyunsaturated fat | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
25%
Minerals Daily Need Coverage Score
60%
36%
Comparison summary
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 442mg)
Which food is lower in Saturated Fat?
Wasabi is lower in Saturated Fat (difference - 1.633g)
Which food is lower in glycemic index?
Wasabi is lower in glycemic index (difference - 33)
Which food is cheaper?
Graham cracker is cheaper (difference - $1.6)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.