Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Olive
  5. Compare
  6. Olive vs. Graham cracker

Olive vs. Graham cracker — In-Depth Nutrition Comparison

Compare

What are the main differences between olive and graham cracker?

  • Olive has less manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, vitamin B6, vitamin K, and selenium than graham cracker.
  • Graham cracker's daily need coverage for manganese is 43% higher.
  • Olive has 2 times more sodium than graham cracker. Olive has 735mg of sodium, while graham cracker has 459mg.

We used Olives, ripe, canned (small-extra large) and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Olive 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.
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 CopperCopper +47.6%
Contains more MagnesiumMagnesium +900%
Contains more PotassiumPotassium +2025%
Contains more IronIron +14.5%
Contains more ZincZinc +336.4%
Contains more PhosphorusPhosphorus +6066.7%
Contains less SodiumSodium -37.6%
Contains more ManganeseManganese +4995%
Contains more SeleniumSelenium +600%

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.
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 +74.6%
Contains more Vitamin B1Vitamin B1 +8733.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +11897.3%
Contains more Vitamin B5Vitamin B5 +2700%
Contains more Vitamin B6Vitamin B6 +1633.3%
Contains more Vitamin KVitamin K +921.4%
Contains more FolateFolate +∞%
~equal in Vitamin E ~1.51mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Graham cracker DV% diff.
Manganese 0.02mg 1.019mg 43%
Polyunsaturated fat 0.911g 5.388g 30%
Vitamin B3 0.037mg 4.439mg 28%
Phosphorus 3mg 185mg 26%
Vitamin B2 0mg 0.317mg 24%
Carbs 6.26g 77.66g 24%
Folate 0µg 91µg 23%
Vitamin B1 0.003mg 0.265mg 22%
Starch 46.56g 19%
Calories 115kcal 430kcal 16%
Monounsaturated fat 7.888g 2.509g 13%
Sodium 735mg 459mg 12%
Protein 0.84g 6.69g 12%
Vitamin K 1.4µg 14.3µg 11%
Vitamin B6 0.009mg 0.156mg 11%
Selenium 0.9µg 6.3µg 10%
Magnesium 4mg 40mg 9%
Copper 0.251mg 0.17mg 9%
Vitamin B5 0.015mg 0.42mg 8%
Zinc 0.22mg 0.96mg 7%
Iron 3.3mg 3.78mg 6%
Potassium 8mg 170mg 5%
Vitamin A 20µg 0µg 2%
Vitamin E 1.65mg 1.51mg 1%
Calcium 88mg 77mg 1%
Saturated fat 1.415g 1.633g 1%
Fructose 0.99g 1%
Vitamin C 0.9mg 0mg 1%
Fiber 3.2g 3.4g 1%
Choline 10.3mg 5.9mg 1%
Fats 10.68g 10.6g 0%
Net carbs 3.06g 74.26g N/A
Sugar 0g 24.85g N/A
Trans fat 0g 0.055g N/A
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +2259.6%
Contains more OtherOther +34.3%
Contains more ProteinProtein +696.4%
Contains more CarbsCarbs +1140.6%
~equal in Fats ~10.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 -13.3%
Contains more Mono. FatMonounsaturated fat +214.4%
Contains more Poly. FatPolyunsaturated fat +491.4%

People also compare

Olive
Olive vs Lemon
Lemon
Olive
Olive vs Figs
Figs
Olive
Olive vs Garlic
Garlic
Graham cracker
Graham cracker vs Cookie dough
Cookie dough
Graham cracker
Graham cracker vs Shortbread
Shortbread
Graham cracker
Graham cracker vs Puff pastry
Puff pastry

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.