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Saffron vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between saffron and graham cracker

  • Saffron has more manganese, iron, vitamin C, vitamin B6, magnesium, potassium, and copper; however, graham cracker is richer in vitamin B3 and vitamin B1.
  • Saffron covers your daily manganese needs 1191% more than graham cracker.
  • Saffron contains less sodium.

Specific food types used in this comparison are Spices, saffron and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Saffron vs Graham cracker infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +560%
Contains more CalciumCalcium +44.2%
Contains more PotassiumPotassium +914.1%
Contains more IronIron +193.7%
Contains more CopperCopper +92.9%
Contains more ZincZinc +13.5%
Contains more PhosphorusPhosphorus +36.2%
Contains less SodiumSodium -67.8%
Contains more ManganeseManganese +2687.8%
Contains more SeleniumSelenium +12.5%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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% 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 B6Vitamin B6 +547.4%
Contains more Vitamin B1Vitamin B1 +130.4%
Contains more Vitamin B2Vitamin B2 +18.7%
Contains more Vitamin B3Vitamin B3 +204%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~91µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 ProteinProtein +70.9%
Contains more WaterWater +251%
Contains more OtherOther +228.3%
Contains more FatsFats +81.2%
Contains more CarbsCarbs +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 more Mono. FatMonounsaturated fat +484.8%
Contains more Poly. FatPolyunsaturated fat +160.7%
~equal in Saturated fat ~1.633g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Graham cracker DV% diff.
Manganese 28.408mg 1.019mg 1191%
Iron 11.1mg 3.78mg 92%
Vitamin C 80.8mg 0mg 90%
Vitamin B6 1.01mg 0.156mg 66%
Magnesium 264mg 40mg 53%
Potassium 1724mg 170mg 46%
Polyunsaturated fat 2.067g 5.388g 22%
Vitamin B3 1.46mg 4.439mg 19%
Starch 46.56g 19%
Copper 0.328mg 0.17mg 18%
Sodium 148mg 459mg 14%
Vitamin B1 0.115mg 0.265mg 13%
Vitamin K 14.3µg 12%
Vitamin E 1.51mg 10%
Phosphorus 252mg 185mg 10%
Protein 11.43g 6.69g 9%
Vitamin B5 0.42mg 8%
Fats 5.85g 10.6g 7%
Calories 310kcal 430kcal 6%
Monounsaturated fat 0.429g 2.509g 5%
Vitamin B2 0.267mg 0.317mg 4%
Carbs 65.37g 77.66g 4%
Vitamin A 27µg 0µg 3%
Calcium 111mg 77mg 3%
Fiber 3.9g 3.4g 2%
Selenium 5.6µg 6.3µg 1%
Fructose 0.99g 1%
Choline 5.9mg 1%
Folate 93µg 91µg 1%
Zinc 1.09mg 0.96mg 1%
Net carbs 61.47g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0g 0.055g N/A
Saturated fat 1.586g 1.633g 0%
Omega-3 - ALA 0.599g N/A
Omega-3 - DPA 0.006g 0g 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
Saffron 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
54%
Saffron
32%
Graham cracker
Minerals Daily Need Coverage Score
479%
Saffron
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Saffron
Saffron contains less Sodium (difference - 311mg)
Which food is lower in Saturated fat?
Saffron
Saffron is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
Saffron
Saffron is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.