Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mustard vs. Graham cracker — In-Depth Nutrition Comparison

Compare

How are mustard and graham cracker different?

  • Mustard is higher in selenium; however, graham cracker is richer in iron, manganese, vitamin B3, folate, vitamin B2, phosphorus, vitamin K, and copper.
  • Daily need coverage for selenium for mustard is 49% higher.
  • Mustard contains 2 times more sodium than graham cracker. While mustard contains 1104mg of sodium, graham cracker contains only 459mg.
  • Mustard has a lower glycemic index (32) than graham cracker (74).

Mustard, prepared, yellow and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 MagnesiumMagnesium +20%
Contains more SeleniumSelenium +431.7%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +11.8%
Contains more IronIron +134.8%
Contains more CopperCopper +129.7%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +71.3%
Contains less SodiumSodium -58.4%
Contains more ManganeseManganese +141.5%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 CholineCholine +279.7%
Contains more Vitamin EVitamin E +319.4%
Contains more Vitamin B1Vitamin B1 +49.7%
Contains more Vitamin B2Vitamin B2 +352.9%
Contains more Vitamin B3Vitamin B3 +685.7%
Contains more Vitamin B5Vitamin B5 +65.4%
Contains more Vitamin B6Vitamin B6 +122.9%
Contains more Vitamin KVitamin K +921.4%
Contains more FolateFolate +1200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +2369.6%
Contains more OtherOther +103%
Contains more ProteinProtein +78.9%
Contains more FatsFats +217.4%
Contains more CarbsCarbs +1232.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 -86.9%
Contains more Mono. FatMonounsaturated fat +15%
Contains more Poly. FatPolyunsaturated fat +596.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 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 StarchStarch +7175%
Contains more SucroseSucrose +10766.7%
Contains more GlucoseGlucose +121.3%
Contains more FructoseFructose +330.4%
~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.
Mustard Graham cracker
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Graham cracker DV% diff.
Selenium 33.5µg 6.3µg 49%
Polyunsaturated fat 0.774g 5.388g 31%
Sodium 1104mg 459mg 28%
Iron 1.61mg 3.78mg 27%
Manganese 0.422mg 1.019mg 26%
Vitamin B3 0.565mg 4.439mg 24%
Carbs 5.83g 77.66g 24%
Folate 7µg 91µg 21%
Vitamin B2 0.07mg 0.317mg 19%
Starch 0.64g 46.56g 19%
Calories 60kcal 430kcal 19%
Copper 0.074mg 0.17mg 11%
Vitamin K 1.4µg 14.3µg 11%
Phosphorus 108mg 185mg 11%
Fats 3.34g 10.6g 11%
Vitamin E 0.36mg 1.51mg 8%
Vitamin B1 0.177mg 0.265mg 7%
Vitamin B6 0.07mg 0.156mg 7%
Protein 3.74g 6.69g 6%
Saturated fat 0.214g 1.633g 6%
Choline 22.4mg 5.9mg 3%
Vitamin B5 0.254mg 0.42mg 3%
Zinc 0.64mg 0.96mg 3%
Fiber 4g 3.4g 2%
Magnesium 48mg 40mg 2%
Vitamin A 5µg 0µg 1%
Fructose 0.23g 0.99g 1%
Potassium 152mg 170mg 1%
Calcium 63mg 77mg 1%
Monounsaturated fat 2.182g 2.509g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 74.26g N/A
Sugar 0.92g 24.85g N/A
Trans fat 0.009g 0.055g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Omega-3 - ALA 0.373g 0.599g N/A
Omega-3 - Eicosatrienoic acid 0.018g 0g N/A
Omega-6 - Gamma-linoleic acid 0g 0.024g N/A
Omega-6 - Eicosadienoic acid 0.01g 0.004g N/A
Omega-6 - Linoleic acid 0.358g 4.735g N/A

Which food is preferable for your diet?

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

People also compare

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
10%
Mustard
32%
Graham cracker
Minerals Daily Need Coverage Score
60%
Mustard
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 23.93g)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 1.419g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 645mg)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.1)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.