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  6. Rose hips vs. Graham cracker

Rose hips vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between rose hips and graham cracker?

  • Rose hips are richer in vitamin C, vitamin A, fiber, and vitamin E, yet graham cracker is richer in iron, folate, vitamin B1, vitamin B3, and phosphorus.
  • Rose hips' daily need coverage for vitamin C is 473% higher.
  • Rose hips have 2173 times more vitamin A than graham cracker. Rose hips have 4345IU of vitamin A, while graham cracker has 2IU.
  • Rose hips contain less sodium.

We used Rose Hips, wild (Northern Plains Indians) and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Rose hips 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 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
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 MagnesiumMagnesium +72.5%
Contains more CalciumCalcium +119.5%
Contains more PotassiumPotassium +152.4%
Contains less SodiumSodium -99.1%
Contains more IronIron +256.6%
Contains more CopperCopper +50.4%
Contains more ZincZinc +284%
Contains more PhosphorusPhosphorus +203.3%
~equal in Manganese ~1.019mg

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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
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 Vitamin EVitamin E +286.8%
Contains more Vitamin B5Vitamin B5 +90.5%
Contains more Vitamin KVitamin K +81.1%
Contains more CholineCholine +103.4%
Contains more Vitamin B1Vitamin B1 +1556.3%
Contains more Vitamin B2Vitamin B2 +91%
Contains more Vitamin B3Vitamin B3 +241.5%
Contains more Vitamin B6Vitamin B6 +105.3%
Contains more FolateFolate +2933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 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 +1630.4%
Contains more ProteinProtein +318.1%
Contains more FatsFats +3017.6%
Contains more CarbsCarbs +103.2%
Contains more OtherOther +40.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
3% 52% 45%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.34 g
Fructose: 1.16 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 GlucoseGlucose +28.8%
Contains more FructoseFructose +17.2%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +32500%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rose hips Graham cracker
Lower in Cholesterol ok
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rose hips Graham cracker DV% diff.
Vitamin C 426mg 0mg 473%
Fiber 24.1g 3.4g 83%
Polyunsaturated fat 5.388g 36%
Iron 1.06mg 3.78mg 34%
Vitamin E 5.84mg 1.51mg 29%
Vitamin A 217µg 0µg 24%
Folate 3µg 91µg 22%
Vitamin B1 0.016mg 0.265mg 21%
Vitamin B3 1.3mg 4.439mg 20%
Sodium 4mg 459mg 20%
Starch 46.56g 19%
Phosphorus 61mg 185mg 18%
Fats 0.34g 10.6g 16%
Calories 162kcal 430kcal 13%
Carbs 38.22g 77.66g 13%
Vitamin B2 0.166mg 0.317mg 12%
Selenium 6.3µg 11%
Vitamin K 25.9µg 14.3µg 10%
Protein 1.6g 6.69g 10%
Calcium 169mg 77mg 9%
Vitamin B5 0.8mg 0.42mg 8%
Potassium 429mg 170mg 8%
Saturated fat 1.633g 7%
Magnesium 69mg 40mg 7%
Monounsaturated fat 2.509g 6%
Vitamin B6 0.076mg 0.156mg 6%
Copper 0.113mg 0.17mg 6%
Zinc 0.25mg 0.96mg 6%
Choline 12mg 5.9mg 1%
Net carbs 14.12g 74.26g N/A
Sugar 2.58g 24.85g N/A
Manganese 1.02mg 1.019mg 0%
Trans fat 0.055g N/A
Fructose 1.16g 0.99g 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
Rose hips 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
140%
Rose hips
32%
Graham cracker
Minerals Daily Need Coverage Score
38%
Rose hips
60%
Graham cracker

Comparison summary

Which food is lower in Cholesterol?
Rose hips
Rose hips is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Rose hips
Rose hips is lower in Sugar (difference - 22.27g)
Which food contains less Sodium?
Rose hips
Rose hips contains less Sodium (difference - 455mg)
Which food is lower in Saturated fat?
Rose hips
Rose hips is lower in Saturated fat (difference - 1.633g)
Which food is lower in glycemic index?
Rose hips
Rose hips is lower in glycemic index (difference - 10)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.