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Shallot vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between shallot and graham cracker

  • Shallot has more vitamin B6; however, graham cracker is richer in iron, manganese, vitamin B3, vitamin B2, phosphorus, vitamin B1, folate, and vitamin K.
  • Graham cracker covers your daily iron needs 32% more than shallot.
  • Graham cracker has 2 times less vitamin B6 than shallot. Shallot has 0.345mg of vitamin B6, while graham cracker has 0.156mg.
  • Shallot contains less sodium.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of shallot is 30.

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

Infographic

Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 +96.5%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +90.5%
Contains more CalciumCalcium +108.1%
Contains more IronIron +215%
Contains more CopperCopper +93.2%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +208.3%
Contains more ManganeseManganese +249%
Contains more SeleniumSelenium +425%

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 B6Vitamin B6 +121.2%
Contains more CholineCholine +91.5%
Contains more Vitamin EVitamin E +3675%
Contains more Vitamin B1Vitamin B1 +341.7%
Contains more Vitamin B2Vitamin B2 +1485%
Contains more Vitamin B3Vitamin B3 +2119.5%
Contains more Vitamin B5Vitamin B5 +44.8%
Contains more Vitamin KVitamin K +1687.5%
Contains more FolateFolate +167.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +2254%
Contains more ProteinProtein +167.6%
Contains more FatsFats +10500%
Contains more CarbsCarbs +362.3%
Contains more OtherOther +107.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 -99%
Contains more Mono. FatMonounsaturated fat +17821.4%
Contains more Poly. FatPolyunsaturated fat +13715.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shallot 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 Shallot Graham cracker DV% diff.
Polyunsaturated fat 0.039g 5.388g 36%
Iron 1.2mg 3.78mg 32%
Manganese 0.292mg 1.019mg 32%
Vitamin B3 0.2mg 4.439mg 26%
Vitamin B2 0.02mg 0.317mg 23%
Carbs 16.8g 77.66g 20%
Starch 46.56g 19%
Sodium 12mg 459mg 19%
Calories 72kcal 430kcal 18%
Phosphorus 60mg 185mg 18%
Vitamin B1 0.06mg 0.265mg 17%
Fats 0.1g 10.6g 16%
Vitamin B6 0.345mg 0.156mg 15%
Folate 34µg 91µg 14%
Vitamin K 0.8µg 14.3µg 11%
Vitamin E 0.04mg 1.51mg 10%
Copper 0.088mg 0.17mg 9%
Selenium 1.2µg 6.3µg 9%
Vitamin C 8mg 0mg 9%
Protein 2.5g 6.69g 8%
Saturated fat 0.017g 1.633g 7%
Monounsaturated fat 0.014g 2.509g 6%
Potassium 334mg 170mg 5%
Magnesium 21mg 40mg 5%
Zinc 0.4mg 0.96mg 5%
Calcium 37mg 77mg 4%
Vitamin B5 0.29mg 0.42mg 3%
Fructose 0.99g 1%
Fiber 3.2g 3.4g 1%
Choline 11.3mg 5.9mg 1%
Net carbs 13.6g 74.26g N/A
Sugar 7.87g 24.85g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 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
Shallot 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
14%
Shallot
32%
Graham cracker
Minerals Daily Need Coverage Score
21%
Shallot
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Shallot
Shallot is lower in Sugar (difference - 16.98g)
Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 447mg)
Which food is lower in Saturated fat?
Shallot
Shallot is lower in Saturated fat (difference - 1.616g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 44)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.3)
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.