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  6. Pumpkin vs. Graham cracker

Pumpkin vs. Graham cracker — In-Depth Nutrition Comparison

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A recap on differences between pumpkin and graham cracker

  • Pumpkin has more vitamin A; however, graham cracker is higher in manganese, iron, vitamin B3, phosphorus, folate, vitamin B1, vitamin B2, and fiber.
  • Pumpkin covers your daily vitamin A needs 170% more than graham cracker.
  • Pumpkin has less sodium.
  • The glycemic index of graham cracker is higher.

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

Infographic

Pumpkin 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% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 PotassiumPotassium +100%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +266.7%
Contains more IronIron +372.5%
Contains more CopperCopper +33.9%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +320.5%
Contains more ManganeseManganese +715.2%
Contains more SeleniumSelenium +2000%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 +39%
Contains more Vitamin EVitamin E +42.5%
Contains more Vitamin B1Vitamin B1 +430%
Contains more Vitamin B2Vitamin B2 +188.2%
Contains more Vitamin B3Vitamin B3 +639.8%
Contains more Vitamin B5Vitamin B5 +40.9%
Contains more Vitamin B6Vitamin B6 +155.7%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +468.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Graham cracker DV% diff.
Vitamin A 426µg 0µg 47%
Manganese 0.125mg 1.019mg 39%
Iron 0.8mg 3.78mg 37%
Polyunsaturated fat 0.005g 5.388g 36%
Vitamin B3 0.6mg 4.439mg 24%
Carbs 6.5g 77.66g 24%
Sodium 1mg 459mg 20%
Phosphorus 44mg 185mg 20%
Calories 26kcal 430kcal 20%
Folate 16µg 91µg 19%
Starch 46.56g 19%
Vitamin B1 0.05mg 0.265mg 18%
Vitamin B2 0.11mg 0.317mg 16%
Fats 0.1g 10.6g 16%
Fiber 0.5g 3.4g 12%
Selenium 0.3µg 6.3µg 11%
Vitamin K 1.1µg 14.3µg 11%
Protein 1g 6.69g 11%
Vitamin C 9mg 0mg 10%
Saturated fat 0.052g 1.633g 7%
Magnesium 12mg 40mg 7%
Vitamin B6 0.061mg 0.156mg 7%
Monounsaturated fat 0.013g 2.509g 6%
Calcium 21mg 77mg 6%
Zinc 0.32mg 0.96mg 6%
Copper 0.127mg 0.17mg 5%
Potassium 340mg 170mg 5%
Vitamin E 1.06mg 1.51mg 3%
Vitamin B5 0.298mg 0.42mg 2%
Fructose 0.99g 1%
Net carbs 6g 74.26g N/A
Sugar 2.76g 24.85g N/A
Trans fat 0g 0.055g N/A
Choline 8.2mg 5.9mg 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 +2602.1%
Contains more ProteinProtein +569%
Contains more FatsFats +10500%
Contains more CarbsCarbs +1094.8%
Contains more OtherOther +107.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 -96.8%
Contains more Mono. FatMonounsaturated fat +19200%
Contains more Poly. FatPolyunsaturated fat +107660%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.