Graham cracker vs. Water — In-Depth Nutrition Comparison
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A recap on differences between graham cracker and water
- Water has less iron, manganese, phosphorus, copper, fiber, magnesium, zinc, and calcium.
- Graham cracker covers your daily iron needs 47% more than water.
- Water has less sodium.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Beverages, water, tap, well.
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 MagnesiumMagnesium | +3900% |
| Contains more CalciumCalcium | +2466.7% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +962.5% |
| Contains more ZincZinc | +9500% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -98.9% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 0mg | 47% |
| Manganese | 1.019mg | 0mg | 44% |
| Polyunsaturated fat | 5.388g | 36% | |
| Vitamin B3 | 4.439mg | 28% | |
| Phosphorus | 185mg | 0mg | 26% |
| Carbs | 77.66g | 0g | 26% |
| Vitamin B2 | 0.317mg | 24% | |
| Folate | 91µg | 23% | |
| Vitamin B1 | 0.265mg | 22% | |
| Calories | 430kcal | 0kcal | 22% |
| Sodium | 459mg | 5mg | 20% |
| Starch | 46.56g | 19% | |
| Copper | 0.17mg | 0.016mg | 17% |
| Fats | 10.6g | 0g | 16% |
| Fiber | 3.4g | 0g | 14% |
| Protein | 6.69g | 0g | 13% |
| Vitamin K | 14.3µg | 12% | |
| Vitamin B6 | 0.156mg | 12% | |
| Selenium | 6.3µg | 11% | |
| Vitamin E | 1.51mg | 10% | |
| Magnesium | 40mg | 1mg | 9% |
| Zinc | 0.96mg | 0.01mg | 9% |
| Vitamin B5 | 0.42mg | 8% | |
| Saturated fat | 1.633g | 7% | |
| Calcium | 77mg | 3mg | 7% |
| Monounsaturated fat | 2.509g | 6% | |
| Potassium | 170mg | 0mg | 5% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Net carbs | 74.26g | 0g | N/A |
| Sugar | 24.85g | N/A | |
| 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:
0 g
Fats:
0 g
Carbs:
0 g
Water:
99.9 g
Other:
0.1 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1560% |
| Contains more WaterWater | +2846.9% |
