Brown rice vs. Graham cracker — In-Depth Nutrition Comparison
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Significant differences between Brown rice and Graham cracker
- The amount of Iron, Folate, Vitamin B2, Vitamin K, Vitamin B3, Phosphorus, Vitamin E , Calcium, and Vitamin B1 in Graham cracker is higher than in Brown rice.
- Graham cracker covers your daily Iron needs 40% more than Brown rice.
- Brown rice contains less Sodium.
Specific food types used in this comparison are Rice, brown, long-grain, cooked 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
less
Sodium
-99.1%
Contains
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Calcium
+2466.7%
Contains
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Iron
+575%
Contains
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Phosphorus
+79.6%
Contains
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Potassium
+97.7%
Contains
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Zinc
+35.2%
Contains
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Copper
+60.4%
Equal in Magnesium - 40
Equal in Manganese - 1.019
Equal in Selenium - 6.3
Contains
less
Sodium
-99.1%
Contains
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Calcium
+2466.7%
Contains
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Iron
+575%
Contains
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Phosphorus
+79.6%
Contains
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Potassium
+97.7%
Contains
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Zinc
+35.2%
Contains
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Copper
+60.4%
Equal in Magnesium - 40
Equal in Manganese - 1.019
Equal in Selenium - 6.3
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
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Vitamin A
+∞%
Contains
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Vitamin E
+788.2%
Contains
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Vitamin B1
+48.9%
Contains
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Vitamin B2
+359.4%
Contains
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Vitamin B3
+73.3%
Contains
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Vitamin B5
+10.5%
Contains
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Vitamin B6
+26.8%
Contains
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Folate
+911.1%
Contains
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Vitamin K
+7050%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+788.2%
Contains
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Vitamin B1
+48.9%
Contains
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Vitamin B2
+359.4%
Contains
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Vitamin B3
+73.3%
Contains
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Vitamin B5
+10.5%
Contains
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Vitamin B6
+26.8%
Contains
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Folate
+911.1%
Contains
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Vitamin K
+7050%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+1972.9%
Contains
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Protein
+144.2%
Contains
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Fats
+992.8%
Contains
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Carbs
+203.6%
Contains
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Other
+277.3%
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Contains
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Water
+1972.9%
Contains
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Protein
+144.2%
Contains
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Fats
+992.8%
Contains
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Carbs
+203.6%
Contains
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Other
+277.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-84.1%
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Monounsaturated Fat
+579.9%
Contains
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Polyunsaturated fat
+1372.1%
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.369 g
Polyunsaturated fat:
0.366 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
less
Saturated Fat
-84.1%
Contains
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Monounsaturated Fat
+579.9%
Contains
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Polyunsaturated fat
+1372.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+87.8%
Contains
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Sucrose
+9408.3%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 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
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Starch
+87.8%
Contains
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Sucrose
+9408.3%
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Glucose
+∞%
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Fructose
+∞%
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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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.98g | 74.26g |
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| Protein | 2.74g | 6.69g |
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| Fats | 0.97g | 10.6g |
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| Carbs | 25.58g | 77.66g |
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| Calories | 123kcal | 430kcal |
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| Starch | 24.79g | 46.56g |
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| Fructose | 0g | 0.99g |
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| Sugar | 0.24g | 24.85g |
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| Fiber | 1.6g | 3.4g |
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| Calcium | 3mg | 77mg |
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| Iron | 0.56mg | 3.78mg |
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| Magnesium | 39mg | 40mg |
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| Phosphorus | 103mg | 185mg |
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| Potassium | 86mg | 170mg |
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| Sodium | 4mg | 459mg |
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| Zinc | 0.71mg | 0.96mg |
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| Copper | 0.106mg | 0.17mg |
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| Manganese | 0.974mg | 1.019mg |
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| Selenium | 5.8µg | 6.3µg |
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| Vitamin A | 0IU | 2IU |
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| Vitamin E | 0.17mg | 1.51mg |
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| Vitamin B1 | 0.178mg | 0.265mg |
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| Vitamin B2 | 0.069mg | 0.317mg |
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| Vitamin B3 | 2.561mg | 4.439mg |
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| Vitamin B5 | 0.38mg | 0.42mg |
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| Vitamin B6 | 0.123mg | 0.156mg |
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| Folate | 9µg | 91µg |
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| Vitamin K | 0.2µg | 14.3µg |
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| Tryptophan | 0.033mg |
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| Threonine | 0.095mg |
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| Isoleucine | 0.109mg |
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| Leucine | 0.214mg |
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| Lysine | 0.099mg |
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| Methionine | 0.058mg |
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| Phenylalanine | 0.133mg |
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| Valine | 0.151mg |
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| Histidine | 0.066mg |
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| Trans Fat | 0g | 0.055g |
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| Saturated Fat | 0.26g | 1.633g |
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| Monounsaturated Fat | 0.369g | 2.509g |
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| Polyunsaturated fat | 0.366g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.004g |
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| Omega-6 - Linoleic acid | 0.355g | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.024g |
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| Omega-3 - ALA | 0.011g | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
14%
35%
Minerals Daily Need Coverage Score
32%
60%
Comparison summary
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker is cheaper (difference - $2)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 24.61g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 455mg)
Which food is lower in Saturated Fat?
Brown rice is lower in Saturated Fat (difference - 1.373g)
Which food is lower in glycemic index?
Brown rice is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)