Oats vs. Graham cracker — In-Depth Nutrition Comparison
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Differences between oats and graham cracker
- Oats have more manganese, copper, phosphorus, vitamin B1, magnesium, fiber, zinc, and vitamin B5, while graham cracker has more vitamin B3.
- Oats' daily need coverage for manganese is 169% higher.
- Graham cracker contains 4 times less magnesium than oats. Oats contain 177mg of magnesium, while graham cracker contains 40mg.
- The amount of sodium in oats is lower.
- Oats have a lower glycemic index. The glycemic index of oats is 59, while the glycemic index of graham cracker is 74.
The food types used in this comparison are Oats 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 | +342.5% |
| Contains more PotassiumPotassium | +152.4% |
| Contains more IronIron | +24.9% |
| Contains more CopperCopper | +268.2% |
| Contains more ZincZinc | +313.5% |
| Contains more PhosphorusPhosphorus | +182.7% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +382.4% |
| Contains more CalciumCalcium | +42.6% |
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 B1Vitamin B1 | +187.9% |
| Contains more Vitamin B5Vitamin B5 | +221.2% |
| Contains more Vitamin B2Vitamin B2 | +128.1% |
| Contains more Vitamin B3Vitamin B3 | +361.9% |
| Contains more Vitamin B6Vitamin B6 | +31.1% |
| Contains more FolateFolate | +62.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +152.5% |
| Contains more WaterWater | +142.5% |
| Contains more FatsFats | +53.6% |
| Contains more CarbsCarbs | +17.2% |
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 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 | -25.5% |
| Contains more Mono. FatMonounsaturated fat | +15.2% |
| Contains more Poly. FatPolyunsaturated fat | +112.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.916mg | 1.019mg | 169% |
| Copper | 0.626mg | 0.17mg | 51% |
| Phosphorus | 523mg | 185mg | 48% |
| Vitamin B1 | 0.763mg | 0.265mg | 42% |
| Magnesium | 177mg | 40mg | 33% |
| Fiber | 10.6g | 3.4g | 29% |
| Zinc | 3.97mg | 0.96mg | 27% |
| Vitamin B3 | 0.961mg | 4.439mg | 22% |
| Protein | 16.89g | 6.69g | 20% |
| Sodium | 2mg | 459mg | 20% |
| Starch | 46.56g | 19% | |
| Vitamin B5 | 1.349mg | 0.42mg | 19% |
| Polyunsaturated fat | 2.535g | 5.388g | 19% |
| Vitamin B2 | 0.139mg | 0.317mg | 14% |
| Vitamin K | 14.3µg | 12% | |
| Iron | 4.72mg | 3.78mg | 12% |
| Selenium | 6.3µg | 11% | |
| Vitamin E | 1.51mg | 10% | |
| Folate | 56µg | 91µg | 9% |
| Potassium | 429mg | 170mg | 8% |
| Fats | 6.9g | 10.6g | 6% |
| Carbs | 66.27g | 77.66g | 4% |
| Vitamin B6 | 0.119mg | 0.156mg | 3% |
| Saturated fat | 1.217g | 1.633g | 2% |
| Calories | 389kcal | 430kcal | 2% |
| Calcium | 54mg | 77mg | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Monounsaturated fat | 2.178g | 2.509g | 1% |
| Net carbs | 55.67g | 74.26g | N/A |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.234mg | 0% | |
| Threonine | 0.575mg | 0% | |
| Isoleucine | 0.694mg | 0% | |
| Leucine | 1.284mg | 0% | |
| Lysine | 0.701mg | 0% | |
| Methionine | 0.312mg | 0% | |
| Phenylalanine | 0.895mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.405mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
32%
Minerals Daily Need Coverage Score
154%
60%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 0.416g)
Which food is lower in glycemic index?
Oats is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food is cheaper?
Graham cracker is cheaper (difference - $0.6)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)