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Pineapple juice vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between pineapple juice and graham cracker

  • Pineapple juice has more vitamin C; however, graham cracker has more iron, vitamin B3, phosphorus, vitamin B2, manganese, folate, vitamin B1, and fiber.
  • Pineapple juice's daily need coverage for vitamin C is 49% more.
  • Pineapple juice is lower in sodium.
  • Graham cracker has a higher glycemic index than pineapple juice.

The food varieties used in the comparison are Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Pineapple juice 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 8.6% 3.9% 11% 12% 23% 3% 3.4% 0.26% 66% 0.55%
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 less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +492.3%
Contains more PotassiumPotassium +30.8%
Contains more IronIron +1119.4%
Contains more CopperCopper +146.4%
Contains more ZincZinc +772.7%
Contains more PhosphorusPhosphorus +2212.5%
Contains more ManganeseManganese +102.2%
Contains more SeleniumSelenium +6200%

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 146% 0% 0.4% 0% 15% 4.8% 3.7% 3.4% 23% 0% 0.75% 14% 1.8%
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 EVitamin E +7450%
Contains more Vitamin B1Vitamin B1 +356.9%
Contains more Vitamin B2Vitamin B2 +1409.5%
Contains more Vitamin B3Vitamin B3 +2130.7%
Contains more Vitamin B5Vitamin B5 +650%
Contains more Vitamin B6Vitamin B6 +56%
Contains more Vitamin KVitamin K +4666.7%
Contains more FolateFolate +405.6%
Contains more CholineCholine +78.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 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 +2447.8%
Contains more ProteinProtein +1758.3%
Contains more FatsFats +8733.3%
Contains more CarbsCarbs +503.4%
Contains more OtherOther +492.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 22% 66%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.042 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 -99.5%
Contains more Mono. FatMonounsaturated fat +17821.4%
Contains more Poly. FatPolyunsaturated fat +12728.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 47% 38%
Starch: 0 g
Sucrose: 1.53 g
Glucose: 4.65 g
Fructose: 3.81 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 +347.1%
Contains more FructoseFructose +284.8%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1391.5%
~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.
Pineapple juice Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pineapple juice Graham cracker DV% diff.
Vitamin C 43.8mg 0mg 49%
Iron 0.31mg 3.78mg 43%
Polyunsaturated fat 0.042g 5.388g 36%
Vitamin B3 0.199mg 4.439mg 27%
Phosphorus 8mg 185mg 25%
Vitamin B2 0.021mg 0.317mg 23%
Manganese 0.504mg 1.019mg 22%
Carbs 12.87g 77.66g 22%
Sodium 2mg 459mg 20%
Starch 46.56g 19%
Calories 53kcal 430kcal 19%
Folate 18µg 91µg 18%
Vitamin B1 0.058mg 0.265mg 17%
Fats 0.12g 10.6g 16%
Fiber 0.2g 3.4g 13%
Protein 0.36g 6.69g 13%
Vitamin K 0.3µg 14.3µg 12%
Selenium 0.1µg 6.3µg 11%
Copper 0.069mg 0.17mg 11%
Vitamin E 0.02mg 1.51mg 10%
Zinc 0.11mg 0.96mg 8%
Saturated fat 0.008g 1.633g 7%
Magnesium 12mg 40mg 7%
Vitamin B5 0.056mg 0.42mg 7%
Calcium 13mg 77mg 6%
Monounsaturated fat 0.014g 2.509g 6%
Fructose 3.81g 0.99g 4%
Vitamin B6 0.1mg 0.156mg 4%
Potassium 130mg 170mg 1%
Net carbs 12.67g 74.26g N/A
Sugar 9.98g 24.85g N/A
Trans fat 0g 0.055g N/A
Choline 3.3mg 5.9mg 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?

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

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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
16%
Pineapple juice
32%
Graham cracker
Minerals Daily Need Coverage Score
13%
Pineapple juice
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Pineapple juice
Pineapple juice is lower in Sugar (difference - 14.87g)
Which food contains less Sodium?
Pineapple juice
Pineapple juice contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Pineapple juice
Pineapple juice is lower in Saturated fat (difference - 1.625g)
Which food is lower in glycemic index?
Pineapple juice
Pineapple juice is lower in glycemic index (difference - 27)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pineapple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.