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Rice vs. Graham cracker — In-Depth Nutrition Comparison

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How are rice and graham cracker different?

  • Graham cracker is higher than rice in iron, manganese, vitamin B2, phosphorus, vitamin B3, fiber, vitamin K, copper, and vitamin E.
  • Graham cracker covers your daily need for iron, 32% more than rice.
  • Rice is lower in sodium.
  • Graham cracker has a higher glycemic index (74) than rice (60).

Rice, white, long-grain, regular, enriched, cooked and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.

Infographic

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.
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 -99.8%
Contains more SeleniumSelenium +19%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +670%
Contains more PotassiumPotassium +385.7%
Contains more IronIron +215%
Contains more CopperCopper +146.4%
Contains more ZincZinc +95.9%
Contains more PhosphorusPhosphorus +330.2%
Contains more ManganeseManganese +115.9%

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.
Rice
0
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 EVitamin E +3675%
Contains more Vitamin B1Vitamin B1 +62.6%
Contains more Vitamin B2Vitamin B2 +2338.5%
Contains more Vitamin B3Vitamin B3 +200.7%
Contains more Vitamin B6Vitamin B6 +67.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +56.9%
Contains more CholineCholine +181%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.42mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +1918.9%
Contains more ProteinProtein +148.7%
Contains more FatsFats +3685.7%
Contains more CarbsCarbs +175.7%
Contains more OtherOther +295.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -95.3%
Contains more Mono. FatMonounsaturated fat +2751.1%
Contains more Poly. FatPolyunsaturated fat +6989.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice Graham cracker DV% diff.
Polyunsaturated fat 0.076g 5.388g 35%
Iron 1.2mg 3.78mg 32%
Manganese 0.472mg 1.019mg 24%
Vitamin B2 0.013mg 0.317mg 23%
Phosphorus 43mg 185mg 20%
Sodium 1mg 459mg 20%
Starch 46.56g 19%
Vitamin B3 1.476mg 4.439mg 19%
Fats 0.28g 10.6g 16%
Carbs 28.17g 77.66g 16%
Calories 130kcal 430kcal 15%
Fiber 0.4g 3.4g 12%
Vitamin K 0µg 14.3µg 12%
Copper 0.069mg 0.17mg 11%
Vitamin E 0.04mg 1.51mg 10%
Vitamin B1 0.163mg 0.265mg 9%
Protein 2.69g 6.69g 8%
Folate 58µg 91µg 8%
Saturated fat 0.077g 1.633g 7%
Calcium 10mg 77mg 7%
Magnesium 12mg 40mg 7%
Monounsaturated fat 0.088g 2.509g 6%
Vitamin B6 0.093mg 0.156mg 5%
Zinc 0.49mg 0.96mg 4%
Potassium 35mg 170mg 4%
Selenium 7.5µg 6.3µg 2%
Fructose 0.99g 1%
Vitamin B5 0.39mg 0.42mg 1%
Choline 2.1mg 5.9mg 1%
Net carbs 27.77g 74.26g N/A
Sugar 0.05g 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 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
Rice 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
12%
Rice
32%
Graham cracker
Minerals Daily Need Coverage Score
22%
Rice
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 24.8g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 458mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 1.556g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 14)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $1)
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)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.