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 for 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.
- Wasabi has a lower glycemic index. The glycemic index of wasabi is 41, while the glycemic index of graham cracker is 74.
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 more IronIron | +267% |
| Contains more PhosphorusPhosphorus | +131.3% |
| Contains more ManganeseManganese | +160.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +72.5% |
| Contains more CalciumCalcium | +66.2% |
| Contains more PotassiumPotassium | +234.1% |
| Contains more ZincZinc | +68.8% |
| Contains less SodiumSodium | -96.3% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +102.3% |
| Contains more Vitamin B2Vitamin B2 | +178.1% |
| Contains more Vitamin B3Vitamin B3 | +497.4% |
| Contains more Vitamin B5Vitamin B5 | +106.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +405.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +75.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 41.9mg | 47% |
| Polyunsaturated fat | 5.388g | 36% | |
| Iron | 3.78mg | 1.03mg | 34% |
| Manganese | 1.019mg | 0.391mg | 27% |
| Vitamin B3 | 4.439mg | 0.743mg | 23% |
| Sodium | 459mg | 17mg | 19% |
| Starch | 46.56g | 19% | |
| Fiber | 3.4g | 7.8g | 18% |
| Folate | 91µg | 18µg | 18% |
| Carbs | 77.66g | 23.54g | 18% |
| Vitamin B2 | 0.317mg | 0.114mg | 16% |
| Calories | 430kcal | 109kcal | 16% |
| Fats | 10.6g | 0.63g | 15% |
| Phosphorus | 185mg | 80mg | 15% |
| Potassium | 170mg | 568mg | 12% |
| Vitamin K | 14.3µg | 12% | |
| Selenium | 6.3µg | 11% | |
| Vitamin B1 | 0.265mg | 0.131mg | 11% |
| Vitamin E | 1.51mg | 10% | |
| Vitamin B6 | 0.156mg | 0.274mg | 9% |
| Saturated fat | 1.633g | 7% | |
| Magnesium | 40mg | 69mg | 7% |
| Monounsaturated fat | 2.509g | 6% | |
| Zinc | 0.96mg | 1.62mg | 6% |
| Calcium | 77mg | 128mg | 5% |
| Protein | 6.69g | 4.8g | 4% |
| Vitamin B5 | 0.42mg | 0.203mg | 4% |
| Copper | 0.17mg | 0.155mg | 2% |
| Choline | 5.9mg | 1% | |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 15.74g | N/A |
| Sugar | 24.85g | N/A | |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 0.055g | 0g | 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:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
| Contains more ProteinProtein | +39.4% |
| Contains more FatsFats | +1582.5% |
| Contains more CarbsCarbs | +229.9% |
| Contains more WaterWater | +1938.6% |
| Contains more OtherOther | +15.7% |
