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  6. Millet raw vs. Graham cracker

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

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The main differences between Millet raw and Graham cracker

  • Millet raw has more Copper, Manganese, Fiber, Magnesium, Vitamin B6, Phosphorus, and Vitamin B1, however, Graham cracker has more Vitamin K, and Vitamin E .
  • Daily need coverage for Copper from Millet raw is 64% higher.
  • Graham cracker has 3 times less Magnesium than Millet raw. Millet raw has 114mg of Magnesium, while Graham cracker has 40mg.
  • Millet raw is lower in Sodium.

Food types used in this article are Millet, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Millet 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.
Millet raw
Millet raw
7
:
3
Graham cracker
Graham cracker
Contains more Magnesium +185%
Contains more Phosphorus +54.1%
Contains more Potassium +14.7%
Contains less Sodium -98.9%
Contains more Zinc +75%
Contains more Copper +341.2%
Contains more Manganese +60.2%
Contains more Calcium +862.5%
Contains more Iron +25.6%
Contains more Selenium +133.3%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains more Magnesium +185%
Contains more Phosphorus +54.1%
Contains more Potassium +14.7%
Contains less Sodium -98.9%
Contains more Zinc +75%
Contains more Copper +341.2%
Contains more Manganese +60.2%
Contains more Calcium +862.5%
Contains more Iron +25.6%
Contains more Selenium +133.3%

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.
Millet raw
Millet raw
4
:
5
Graham cracker
Graham cracker
Contains more Vitamin B1 +58.9%
Contains more Vitamin B5 +101.9%
Contains more Vitamin B6 +146.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +2920%
Contains more Vitamin K +1488.9%
Equal in Vitamin B2 - 0.317
Equal in Vitamin B3 - 4.439
Equal in Folate - 91
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B5 +101.9%
Contains more Vitamin B6 +146.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +2920%
Contains more Vitamin K +1488.9%
Equal in Vitamin B2 - 0.317
Equal in Vitamin B3 - 4.439
Equal in Folate - 91

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
3
:
2
Graham cracker
Graham cracker
Contains more Protein +64.7%
Contains more Water +155.8%
Contains more Other +95.2%
Contains more Fats +151.2%
Equal in Carbs - 77.66
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Graham cracker
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 Protein +64.7%
Contains more Water +155.8%
Contains more Other +95.2%
Contains more Fats +151.2%
Equal in Carbs - 77.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
1
:
2
Graham cracker
Graham cracker
Contains less Saturated Fat -55.7%
Contains more Monounsaturated Fat +224.6%
Contains more Polyunsaturated fat +152.5%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains less Saturated Fat -55.7%
Contains more Monounsaturated Fat +224.6%
Contains more Polyunsaturated fat +152.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet raw Graham cracker Opinion
Net carbs 64.35g 74.26g Graham cracker
Protein 11.02g 6.69g Millet raw
Fats 4.22g 10.6g Graham cracker
Carbs 72.85g 77.66g Graham cracker
Calories 378kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g Millet raw
Fiber 8.5g 3.4g Millet raw
Calcium 8mg 77mg Graham cracker
Iron 3.01mg 3.78mg Graham cracker
Magnesium 114mg 40mg Millet raw
Phosphorus 285mg 185mg Millet raw
Potassium 195mg 170mg Millet raw
Sodium 5mg 459mg Millet raw
Zinc 1.68mg 0.96mg Millet raw
Copper 0.75mg 0.17mg Millet raw
Manganese 1.632mg 1.019mg Millet raw
Selenium 2.7µg 6.3µg Graham cracker
Vitamin A 0IU 2IU Graham cracker
Vitamin E 0.05mg 1.51mg Graham cracker
Vitamin B1 0.421mg 0.265mg Millet raw
Vitamin B2 0.29mg 0.317mg Graham cracker
Vitamin B3 4.72mg 4.439mg Millet raw
Vitamin B5 0.848mg 0.42mg Millet raw
Vitamin B6 0.384mg 0.156mg Millet raw
Folate 85µg 91µg Graham cracker
Vitamin K 0.9µg 14.3µg Graham cracker
Tryptophan 0.119mg Millet raw
Threonine 0.353mg Millet raw
Isoleucine 0.465mg Millet raw
Leucine 1.4mg Millet raw
Lysine 0.212mg Millet raw
Methionine 0.221mg Millet raw
Phenylalanine 0.58mg Millet raw
Valine 0.578mg Millet raw
Histidine 0.236mg Millet raw
Trans Fat 0.055g Millet raw
Saturated Fat 0.723g 1.633g Millet raw
Monounsaturated Fat 0.773g 2.509g Graham cracker
Polyunsaturated fat 2.134g 5.388g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Graham cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Millet raw
35%
Graham cracker
Minerals Daily Need Coverage Score
86%
Millet raw
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 454mg)
Which food is lower in Saturated Fat?
Millet raw
Millet raw is lower in Saturated Fat (difference - 0.91g)
Which food is lower in glycemic index?
Millet raw
Millet raw is lower in glycemic index (difference - 3)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.