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  6. Brown rice vs. Graham cracker

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).

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 -99.1%
Contains more CalciumCalcium +2466.7%
Contains more PotassiumPotassium +97.7%
Contains more IronIron +575%
Contains more CopperCopper +60.4%
Contains more ZincZinc +35.2%
Contains more PhosphorusPhosphorus +79.6%
~equal in Magnesium ~40mg
~equal in Manganese ~1.019mg
~equal in Selenium ~6.3µg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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 CholineCholine +55.9%
Contains more Vitamin EVitamin E +788.2%
Contains more Vitamin B1Vitamin B1 +48.9%
Contains more Vitamin B2Vitamin B2 +359.4%
Contains more Vitamin B3Vitamin B3 +73.3%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B6Vitamin B6 +26.8%
Contains more Vitamin KVitamin K +7050%
Contains more FolateFolate +911.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Graham cracker DV% diff.
Iron 0.56mg 3.78mg 40%
Polyunsaturated fat 0.366g 5.388g 33%
Folate 9µg 91µg 21%
Sodium 4mg 459mg 20%
Vitamin B2 0.069mg 0.317mg 19%
Carbs 25.58g 77.66g 17%
Calories 123kcal 430kcal 15%
Fats 0.97g 10.6g 15%
Vitamin K 0.2µg 14.3µg 12%
Phosphorus 103mg 185mg 12%
Vitamin B3 2.561mg 4.439mg 12%
Starch 24.79g 46.56g 9%
Vitamin E 0.17mg 1.51mg 9%
Protein 2.74g 6.69g 8%
Vitamin B1 0.178mg 0.265mg 7%
Calcium 3mg 77mg 7%
Copper 0.106mg 0.17mg 7%
Fiber 1.6g 3.4g 7%
Saturated fat 0.26g 1.633g 6%
Monounsaturated fat 0.369g 2.509g 5%
Vitamin B6 0.123mg 0.156mg 3%
Zinc 0.71mg 0.96mg 2%
Manganese 0.974mg 1.019mg 2%
Potassium 86mg 170mg 2%
Choline 9.2mg 5.9mg 1%
Fructose 0g 0.99g 1%
Vitamin B5 0.38mg 0.42mg 1%
Selenium 5.8µg 6.3µg 1%
Net carbs 23.98g 74.26g N/A
Magnesium 39mg 40mg 0%
Sugar 0.24g 24.85g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g 0.599g N/A
Omega-6 - Gamma-linoleic acid 0g 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 0.355g 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +1972.9%
Contains more ProteinProtein +144.2%
Contains more FatsFats +992.8%
Contains more CarbsCarbs +203.6%
Contains more OtherOther +277.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 -84.1%
Contains more Mono. FatMonounsaturated fat +579.9%
Contains more Poly. FatPolyunsaturated fat +1372.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 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 StarchStarch +87.8%
Contains more SucroseSucrose +9408.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.