Raisin vs. Graham cracker — In-Depth Nutrition Comparison
Compare
Differences between raisins and graham cracker
- Raisins have more potassium and copper, while graham cracker has more manganese, iron, vitamin B3, folate, vitamin B2, vitamin B1, and phosphorus.
- Graham cracker's daily need coverage for manganese is 31% higher.
- Graham cracker contains 4 times less potassium than raisins. Raisins contain 749mg of potassium, while graham cracker contains 170mg.
- The amount of sodium in raisins is lower.
The food types used in this comparison are Raisins, seedless and Cookies, graham crackers, plain or honey (includes cinnamon).
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.
| Contains more PotassiumPotassium | +340.6% |
| Contains more CopperCopper | +87.1% |
| Contains less SodiumSodium | -97.6% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +54% |
| Contains more IronIron | +101.1% |
| Contains more ZincZinc | +336.4% |
| Contains more PhosphorusPhosphorus | +83.2% |
| Contains more ManganeseManganese | +240.8% |
| Contains more SeleniumSelenium | +950% |
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 CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +11.5% |
| Contains more CholineCholine | +88.1% |
| Contains more Vitamin EVitamin E | +1158.3% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +153.6% |
| Contains more Vitamin B3Vitamin B3 | +479.5% |
| Contains more Vitamin B5Vitamin B5 | +342.1% |
| Contains more Vitamin KVitamin K | +308.6% |
| Contains more FolateFolate | +1720% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 29.68g | 0.99g | 36% |
| Polyunsaturated fat | 0.037g | 5.388g | 36% |
| Manganese | 0.299mg | 1.019mg | 31% |
| Iron | 1.88mg | 3.78mg | 24% |
| Vitamin B3 | 0.766mg | 4.439mg | 23% |
| Folate | 5µg | 91µg | 22% |
| Sodium | 11mg | 459mg | 19% |
| Starch | 2.7g | 46.56g | 18% |
| Potassium | 749mg | 170mg | 17% |
| Copper | 0.318mg | 0.17mg | 16% |
| Fats | 0.46g | 10.6g | 16% |
| Vitamin B2 | 0.125mg | 0.317mg | 15% |
| Vitamin B1 | 0.106mg | 0.265mg | 13% |
| Phosphorus | 101mg | 185mg | 12% |
| Selenium | 0.6µg | 6.3µg | 10% |
| Vitamin E | 0.12mg | 1.51mg | 9% |
| Vitamin K | 3.5µg | 14.3µg | 9% |
| Calories | 299kcal | 430kcal | 7% |
| Saturated fat | 0.058g | 1.633g | 7% |
| Protein | 3.07g | 6.69g | 7% |
| Vitamin B5 | 0.095mg | 0.42mg | 7% |
| Zinc | 0.22mg | 0.96mg | 7% |
| Monounsaturated fat | 0.051g | 2.509g | 6% |
| Vitamin C | 2.3mg | 0mg | 3% |
| Calcium | 50mg | 77mg | 3% |
| Magnesium | 32mg | 40mg | 2% |
| Vitamin B6 | 0.174mg | 0.156mg | 1% |
| Choline | 11.1mg | 5.9mg | 1% |
| Carbs | 79.18g | 77.66g | 1% |
| Fiber | 3.7g | 3.4g | 1% |
| Net carbs | 75.48g | 74.26g | N/A |
| Sugar | 59.19g | 24.85g | N/A |
| Trans fat | 0g | 0.055g | N/A |
| Tryptophan | 0.05mg | 0% | |
| Threonine | 0.077mg | 0% | |
| Isoleucine | 0.057mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.083mg | 0% | |
| Histidine | 0.072mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0.024g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +355.2% |
| Contains more OtherOther | +12% |
| Contains more ProteinProtein | +117.9% |
| Contains more FatsFats | +2204.3% |
~equal in
Carbs
~77.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.058 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.037 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 | -96.4% |
| Contains more Mono. FatMonounsaturated fat | +4819.6% |
| Contains more Poly. FatPolyunsaturated fat | +14462.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
2.7 g
Sucrose:
0.45 g
Glucose:
27.75 g
Fructose:
29.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 | +2568.3% |
| Contains more FructoseFructose | +2898% |
| Contains more StarchStarch | +1624.4% |
| Contains more SucroseSucrose | +4971.1% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
