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Lasagne vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between lasagne and graham cracker

  • Lasagne has more selenium and vitamin B12; however, graham cracker is richer in iron, manganese, vitamin B2, vitamin B3, folate, vitamin B1, phosphorus, and copper.
  • Graham cracker covers your daily iron needs 38% more than lasagne.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of lasagne is 28.

Specific food types used in this comparison are Lasagna with meat sauce, frozen, prepared and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Lasagne vs Graham cracker 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
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%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +15.3%
Contains less SodiumSodium -18.7%
Contains more SeleniumSelenium +152.4%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +432.4%
Contains more CopperCopper +88.9%
Contains more ZincZinc +10.3%
Contains more PhosphorusPhosphorus +60.9%
Contains more ManganeseManganese +428%

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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +293.2%
Contains more Vitamin EVitamin E +77.6%
Contains more Vitamin B1Vitamin B1 +278.6%
Contains more Vitamin B2Vitamin B2 +328.4%
Contains more Vitamin B3Vitamin B3 +190.5%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more Vitamin KVitamin K +104.3%
Contains more FolateFolate +279.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +1990.6%
Contains more FatsFats +115.4%
Contains more CarbsCarbs +405.6%
~equal in Protein ~6.69g
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 g
17% 26% 57%
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 -30.5%
Contains more Mono. FatMonounsaturated fat +42.7%
Contains more Poly. FatPolyunsaturated fat +1144.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
76% 4% 7% 8% 5%
Starch: 9.83 g
Sucrose: 0.54 g
Glucose: 0.93 g
Fructose: 1.04 g
Lactose: 0.6 g
Maltose: 0 g
Galactose: 0 g
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more StarchStarch +373.7%
Contains more SucroseSucrose +4125.9%
Contains more GlucoseGlucose +11.8%
~equal in Fructose ~0.99g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lasagne Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Lasagne Graham cracker DV% diff.
Iron 0.71mg 3.78mg 38%
Manganese 0.193mg 1.019mg 36%
Polyunsaturated fat 0.433g 5.388g 33%
Carbs 15.36g 77.66g 21%
Vitamin B2 0.074mg 0.317mg 19%
Vitamin B3 1.528mg 4.439mg 18%
Selenium 15.9µg 6.3µg 17%
Folate 24µg 91µg 17%
Vitamin B1 0.07mg 0.265mg 16%
Calories 135kcal 430kcal 15%
Starch 9.83g 46.56g 15%
Vitamin B12 0.33µg 0µg 14%
Phosphorus 115mg 185mg 10%
Copper 0.09mg 0.17mg 9%
Fats 4.92g 10.6g 9%
Fiber 1.7g 3.4g 7%
Vitamin K 7µg 14.3µg 6%
Cholesterol 17mg 0mg 6%
Vitamin A 41µg 0µg 5%
Magnesium 20mg 40mg 5%
Sodium 373mg 459mg 4%
Vitamin E 0.85mg 1.51mg 4%
Choline 23.2mg 5.9mg 3%
Vitamin B6 0.122mg 0.156mg 3%
Saturated fat 2.348g 1.633g 3%
Vitamin C 2.5mg 0mg 3%
Monounsaturated fat 1.758g 2.509g 2%
Vitamin B5 0.323mg 0.42mg 2%
Protein 7.28g 6.69g 1%
Zinc 0.87mg 0.96mg 1%
Potassium 196mg 170mg 1%
Calcium 88mg 77mg 1%
Net carbs 13.66g 74.26g N/A
Vitamin D 1IU 0IU 0%
Sugar 3.11g 24.85g N/A
Trans fat 0.196g 0.055g N/A
Tryptophan 0.085mg 0%
Threonine 0.219mg 0%
Isoleucine 0.224mg 0%
Leucine 0.578mg 0%
Lysine 0.486mg 0%
Methionine 0.164mg 0%
Phenylalanine 0.329mg 0%
Valine 0.285mg 0%
Histidine 0.183mg 0%
Fructose 1.04g 0.99g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.026g 0.599g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0g 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.004g N/A
Omega-6 - Linoleic acid 0.322g 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lasagne Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Lasagne
32%
Graham cracker
Minerals Daily Need Coverage Score
35%
Lasagne
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Lasagne
Lasagne is lower in Sugar (difference - 21.74g)
Which food contains less Sodium?
Lasagne
Lasagne contains less Sodium (difference - 86mg)
Which food is lower in glycemic index?
Lasagne
Lasagne is lower in glycemic index (difference - 46)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 0.715g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $3)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins

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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.