Graham cracker vs. Flour — In-Depth Nutrition Comparison
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The main differences between graham cracker and flour
- Graham cracker has more manganese, vitamin K, phosphorus, and vitamin E; however, flour has more selenium, vitamin B1, folate, vitamin B2, and iron.
- Daily need coverage for selenium for flour is 50% higher.
- Flour has 230 times less sodium than graham cracker. Graham cracker has 459mg of sodium, while flour has 2mg.
Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Wheat flour, white, all-purpose, enriched, bleached.
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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 | +81.8% |
| Contains more CalciumCalcium | +413.3% |
| Contains more PotassiumPotassium | +58.9% |
| Contains more CopperCopper | +18.1% |
| Contains more ZincZinc | +37.1% |
| Contains more PhosphorusPhosphorus | +71.3% |
| Contains more ManganeseManganese | +49.4% |
| Contains more IronIron | +22.8% |
| Contains less SodiumSodium | -99.6% |
| Contains more SeleniumSelenium | +438.1% |
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 | +2416.7% |
| Contains more Vitamin B6Vitamin B6 | +254.5% |
| Contains more Vitamin KVitamin K | +4666.7% |
| Contains more Vitamin B1Vitamin B1 | +196.2% |
| Contains more Vitamin B2Vitamin B2 | +55.8% |
| Contains more Vitamin B3Vitamin B3 | +33% |
| Contains more FolateFolate | +101.1% |
| Contains more CholineCholine | +76.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 6.3µg | 33.9µg | 50% |
| Vitamin B1 | 0.265mg | 0.785mg | 43% |
| Polyunsaturated fat | 5.388g | 0.413g | 33% |
| Folate | 91µg | 183µg | 23% |
| Sodium | 459mg | 2mg | 20% |
| Starch | 46.56g | 19% | |
| Fats | 10.6g | 0.98g | 15% |
| Manganese | 1.019mg | 0.682mg | 15% |
| Vitamin B2 | 0.317mg | 0.494mg | 14% |
| Vitamin K | 14.3µg | 0.3µg | 12% |
| Phosphorus | 185mg | 108mg | 11% |
| Iron | 3.78mg | 4.64mg | 11% |
| Vitamin E | 1.51mg | 0.06mg | 10% |
| Vitamin B3 | 4.439mg | 5.904mg | 9% |
| Vitamin B6 | 0.156mg | 0.044mg | 9% |
| Protein | 6.69g | 10.33g | 7% |
| Saturated fat | 1.633g | 0.155g | 7% |
| Monounsaturated fat | 2.509g | 0.087g | 6% |
| Calcium | 77mg | 15mg | 6% |
| Magnesium | 40mg | 22mg | 4% |
| Copper | 0.17mg | 0.144mg | 3% |
| Fiber | 3.4g | 2.7g | 3% |
| Calories | 430kcal | 364kcal | 3% |
| Zinc | 0.96mg | 0.7mg | 2% |
| Potassium | 170mg | 107mg | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 10.4mg | 1% |
| Carbs | 77.66g | 76.31g | 0% |
| Net carbs | 74.26g | 73.61g | N/A |
| Sugar | 24.85g | 0.27g | N/A |
| Vitamin B5 | 0.42mg | 0.438mg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.127mg | 0% | |
| Threonine | 0.281mg | 0% | |
| Isoleucine | 0.357mg | 0% | |
| Leucine | 0.71mg | 0% | |
| Lysine | 0.228mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.415mg | 0% | |
| Histidine | 0.23mg | 0% | |
| 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:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
| Contains more FatsFats | +981.6% |
| Contains more OtherOther | +260.9% |
| Contains more ProteinProtein | +54.4% |
| Contains more WaterWater | +251.6% |
~equal in
Carbs
~76.31g
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
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
| Contains more Mono. FatMonounsaturated fat | +2783.9% |
| Contains more Poly. FatPolyunsaturated fat | +1204.6% |
| Contains less Sat. FatSaturated fat | -90.5% |
