Groat vs. Graham cracker — In-Depth Nutrition Comparison
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Differences between groat and graham cracker
- Groat has more copper, magnesium, fiber, phosphorus, vitamin B5, and vitamin B3, while graham cracker has more iron, folate, and vitamin B1.
- Groat's daily need coverage for copper is 103% higher.
- Graham cracker contains 6 times less magnesium than groat. Groat contains 231mg of magnesium, while graham cracker contains 40mg.
- The amount of sodium in groat is lower.
- Groat has a lower glycemic index. The glycemic index of groat is 54, while the glycemic index of graham cracker is 74.
The food types used in this comparison are Buckwheat and Cookies, graham crackers, plain or honey (includes cinnamon).
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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 | +477.5% |
| Contains more PotassiumPotassium | +170.6% |
| Contains more CopperCopper | +547.1% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +87.6% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +27.6% |
| Contains more SeleniumSelenium | +31.7% |
| Contains more CalciumCalcium | +327.8% |
| Contains more IronIron | +71.8% |
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.
| Contains more Vitamin B2Vitamin B2 | +34.1% |
| Contains more Vitamin B3Vitamin B3 | +58.1% |
| Contains more Vitamin B5Vitamin B5 | +193.6% |
| Contains more Vitamin B6Vitamin B6 | +34.6% |
| Contains more Vitamin B1Vitamin B1 | +162.4% |
| Contains more FolateFolate | +203.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.17mg | 103% |
| Magnesium | 231mg | 40mg | 45% |
| Polyunsaturated fat | 1.039g | 5.388g | 29% |
| Fiber | 10g | 3.4g | 26% |
| Phosphorus | 347mg | 185mg | 23% |
| Sodium | 1mg | 459mg | 20% |
| Iron | 2.2mg | 3.78mg | 20% |
| Starch | 46.56g | 19% | |
| Vitamin B3 | 7.02mg | 4.439mg | 16% |
| Vitamin B5 | 1.233mg | 0.42mg | 16% |
| Folate | 30µg | 91µg | 15% |
| Vitamin B1 | 0.101mg | 0.265mg | 14% |
| Zinc | 2.4mg | 0.96mg | 13% |
| Protein | 13.25g | 6.69g | 13% |
| Vitamin K | 14.3µg | 12% | |
| Manganese | 1.3mg | 1.019mg | 12% |
| Fats | 3.4g | 10.6g | 11% |
| Vitamin E | 1.51mg | 10% | |
| Potassium | 460mg | 170mg | 9% |
| Vitamin B2 | 0.425mg | 0.317mg | 8% |
| Calcium | 18mg | 77mg | 6% |
| Saturated fat | 0.741g | 1.633g | 4% |
| Monounsaturated fat | 1.04g | 2.509g | 4% |
| Calories | 343kcal | 430kcal | 4% |
| Selenium | 8.3µg | 6.3µg | 4% |
| Vitamin B6 | 0.21mg | 0.156mg | 4% |
| Carbs | 71.5g | 77.66g | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Net carbs | 61.5g | 74.26g | N/A |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.192mg | 0% | |
| Threonine | 0.506mg | 0% | |
| Isoleucine | 0.498mg | 0% | |
| Leucine | 0.832mg | 0% | |
| Lysine | 0.672mg | 0% | |
| Methionine | 0.172mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.678mg | 0% | |
| Histidine | 0.309mg | 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:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +98.1% |
| Contains more WaterWater | +187.6% |
| Contains more OtherOther | +26.5% |
| Contains more FatsFats | +211.8% |
~equal in
Carbs
~77.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -54.6% |
| Contains more Mono. FatMonounsaturated fat | +141.3% |
| Contains more Poly. FatPolyunsaturated fat | +418.6% |
