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Corn raw vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between corn raw and graham cracker

  • The amount of iron, manganese, vitamin B2, vitamin B3, phosphorus, copper, folate, vitamin K, and selenium in graham cracker is higher than in corn raw.
  • Graham cracker covers your daily iron needs 41% more than corn raw.
  • Corn raw contains less sodium.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of corn raw is 52.

Specific food types used in this comparison are Corn, sweet, yellow, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Corn raw vs Graham cracker 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 PotassiumPotassium +58.8%
Contains less SodiumSodium -96.7%
Contains more CalciumCalcium +3750%
Contains more IronIron +626.9%
Contains more CopperCopper +214.8%
Contains more ZincZinc +108.7%
Contains more PhosphorusPhosphorus +107.9%
Contains more ManganeseManganese +525.2%
Contains more SeleniumSelenium +950%
~equal in Magnesium ~40mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 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 B5Vitamin B5 +70.7%
Contains more CholineCholine +289.8%
Contains more Vitamin EVitamin E +2057.1%
Contains more Vitamin B1Vitamin B1 +71%
Contains more Vitamin B2Vitamin B2 +476.4%
Contains more Vitamin B3Vitamin B3 +150.8%
Contains more Vitamin B6Vitamin B6 +67.7%
Contains more Vitamin KVitamin K +4666.7%
Contains more FolateFolate +116.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +2143.4%
Contains more ProteinProtein +104.6%
Contains more FatsFats +685.2%
Contains more CarbsCarbs +315.3%
Contains more OtherOther +163.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 -80.1%
Contains more Mono. FatMonounsaturated fat +480.8%
Contains more Poly. FatPolyunsaturated fat +1006.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 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 GlucoseGlucose +229.8%
Contains more FructoseFructose +96%
Contains more StarchStarch +716.8%
Contains more SucroseSucrose +2464%
~equal in Lactose ~0g
~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.
Corn raw Graham cracker
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn raw Graham cracker DV% diff.
Iron 0.52mg 3.78mg 41%
Manganese 0.163mg 1.019mg 37%
Polyunsaturated fat 0.487g 5.388g 33%
Vitamin B2 0.055mg 0.317mg 20%
Carbs 18.7g 77.66g 20%
Sodium 15mg 459mg 19%
Calories 86kcal 430kcal 17%
Starch 5.7g 46.56g 17%
Vitamin B3 1.77mg 4.439mg 17%
Phosphorus 89mg 185mg 14%
Fats 1.35g 10.6g 14%
Copper 0.054mg 0.17mg 13%
Folate 42µg 91µg 12%
Vitamin K 0.3µg 14.3µg 12%
Vitamin E 0.07mg 1.51mg 10%
Selenium 0.6µg 6.3µg 10%
Vitamin B1 0.155mg 0.265mg 9%
Calcium 2mg 77mg 8%
Vitamin C 6.8mg 0mg 8%
Protein 3.27g 6.69g 7%
Vitamin B5 0.717mg 0.42mg 6%
Fiber 2g 3.4g 6%
Saturated fat 0.325g 1.633g 6%
Vitamin B6 0.093mg 0.156mg 5%
Zinc 0.46mg 0.96mg 5%
Monounsaturated fat 0.432g 2.509g 5%
Choline 23mg 5.9mg 3%
Potassium 270mg 170mg 3%
Vitamin A 9µg 0µg 1%
Magnesium 37mg 40mg 1%
Fructose 1.94g 0.99g 1%
Net carbs 16.7g 74.26g N/A
Sugar 6.26g 24.85g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g 0.599g N/A
Omega-6 - Gamma-linoleic acid 0g 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 0.468g 4.735g N/A

Which food is preferable for your diet?

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

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
17%
Corn raw
32%
Graham cracker
Minerals Daily Need Coverage Score
17%
Corn raw
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $1.2)
Which food is lower in Sugar?
Corn raw
Corn raw is lower in Sugar (difference - 18.59g)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 444mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 1.308g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.