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  6. Sapodilla vs. Graham cracker

Sapodilla vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between sapodillas and graham cracker?

  • Sapodillas are richer in vitamin C, yet graham cracker is richer in iron, vitamin B3, phosphorus, vitamin B2, vitamin B1, folate, selenium, and copper.
  • Graham cracker's daily need coverage for iron is 37% higher.
  • Sapodillas contain less sodium.
  • Sapodillas have a lower glycemic index than graham cracker.

We used Sapodilla, raw and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Sapodilla 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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
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 PotassiumPotassium +13.5%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +266.7%
Contains more IronIron +372.5%
Contains more CopperCopper +97.7%
Contains more ZincZinc +860%
Contains more PhosphorusPhosphorus +1441.7%
Contains more SeleniumSelenium +950%

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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 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 B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +1485%
Contains more Vitamin B3Vitamin B3 +2119.5%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more Vitamin B6Vitamin B6 +321.6%
Contains more FolateFolate +550%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sapodilla Graham cracker DV% diff.
Manganese 1.019mg 44%
Iron 0.8mg 3.78mg 37%
Polyunsaturated fat 0.011g 5.388g 36%
Vitamin B3 0.2mg 4.439mg 26%
Phosphorus 12mg 185mg 25%
Vitamin B2 0.02mg 0.317mg 23%
Vitamin B1 0mg 0.265mg 22%
Starch 46.56g 19%
Folate 14µg 91µg 19%
Carbs 19.96g 77.66g 19%
Sodium 12mg 459mg 19%
Calories 83kcal 430kcal 17%
Vitamin C 14.7mg 0mg 16%
Fats 1.1g 10.6g 15%
Protein 0.44g 6.69g 13%
Vitamin K 14.3µg 12%
Vitamin E 1.51mg 10%
Selenium 0.6µg 6.3µg 10%
Copper 0.086mg 0.17mg 9%
Vitamin B6 0.037mg 0.156mg 9%
Zinc 0.1mg 0.96mg 8%
Fiber 5.3g 3.4g 8%
Magnesium 12mg 40mg 7%
Saturated fat 0.194g 1.633g 7%
Calcium 21mg 77mg 6%
Monounsaturated fat 0.521g 2.509g 5%
Vitamin B5 0.252mg 0.42mg 3%
Fructose 0.99g 1%
Choline 5.9mg 1%
Potassium 193mg 170mg 1%
Net carbs 14.66g 74.26g N/A
Sugar 24.85g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.005mg 0%
Threonine 0.012mg 0%
Isoleucine 0.015mg 0%
Leucine 0.024mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.013mg 0%
Valine 0.016mg 0%
Histidine 0.016mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 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 +2200.9%
Contains more ProteinProtein +1420.5%
Contains more FatsFats +863.6%
Contains more CarbsCarbs +289.1%
Contains more OtherOther +232%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 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 -88.1%
Contains more Mono. FatMonounsaturated fat +381.6%
Contains more Poly. FatPolyunsaturated fat +48881.8%

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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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.