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  6. Graham cracker vs. Winter melon

Graham cracker vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between graham cracker and winter melon?

  • Graham cracker is richer in iron, manganese, vitamin B3, phosphorus, folate, vitamin B1, copper, and vitamin B2, yet winter melon is richer in vitamin C.
  • Graham cracker's daily need coverage for iron is 42% higher.
  • Graham cracker has 18 times more folate than winter melon. Graham cracker has 91µg of folate, while winter melon has 5µg.
  • Winter melon contains less sodium.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Graham cracker vs Winter melon infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +305.3%
Contains more PotassiumPotassium +2733.3%
Contains more IronIron +845%
Contains more CopperCopper +639.1%
Contains more ZincZinc +57.4%
Contains more PhosphorusPhosphorus +873.7%
Contains more ManganeseManganese +1656.9%
Contains more SeleniumSelenium +3050%
Contains less SodiumSodium -75.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +562.5%
Contains more Vitamin B2Vitamin B2 +188.2%
Contains more Vitamin B3Vitamin B3 +1009.8%
Contains more Vitamin B5Vitamin B5 +215.8%
Contains more Vitamin B6Vitamin B6 +345.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1720%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Winter melon DV% diff.
Manganese 1.019mg 0.058mg 42%
Iron 3.78mg 0.4mg 42%
Polyunsaturated fat 5.388g 0.087g 35%
Vitamin B3 4.439mg 0.4mg 25%
Carbs 77.66g 3g 25%
Phosphorus 185mg 19mg 24%
Folate 91µg 5µg 22%
Calories 430kcal 13kcal 21%
Starch 46.56g 19%
Vitamin B1 0.265mg 0.04mg 19%
Copper 0.17mg 0.023mg 16%
Vitamin B2 0.317mg 0.11mg 16%
Fats 10.6g 0.2g 16%
Sodium 459mg 111mg 15%
Vitamin C 0mg 13mg 14%
Protein 6.69g 0.4g 13%
Vitamin K 14.3µg 12%
Selenium 6.3µg 0.2µg 11%
Vitamin E 1.51mg 10%
Vitamin B6 0.156mg 0.035mg 9%
Magnesium 40mg 10mg 7%
Saturated fat 1.633g 0.016g 7%
Calcium 77mg 19mg 6%
Vitamin B5 0.42mg 0.133mg 6%
Monounsaturated fat 2.509g 0.037g 6%
Potassium 170mg 6mg 5%
Zinc 0.96mg 0.61mg 3%
Fiber 3.4g 2.9g 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 74.26g 0.1g N/A
Sugar 24.85g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +1572.5%
Contains more FatsFats +5200%
Contains more CarbsCarbs +2488.7%
Contains more OtherOther +453.3%
Contains more WaterWater +2734.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +6681.1%
Contains more Poly. FatPolyunsaturated fat +6093.1%
Contains less Sat. FatSaturated fat -99%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.