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  6. Garlic powder vs. Graham cracker

Garlic powder vs. Graham cracker — In-Depth Nutrition Comparison

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Summary of differences between garlic powder and graham cracker

  • Garlic powder has more vitamin B6, copper, phosphorus, selenium, potassium, iron, fiber, and zinc, while graham cracker has more vitamin B3.
  • Garlic powder covers your daily need for vitamin B6, 115% more than graham cracker.
  • Garlic powder contains 7 times more potassium than graham cracker. While garlic powder contains 1193mg of potassium, graham cracker contains only 170mg.
  • The amount of sodium in garlic powder is lower.
  • Garlic powder has a lower glycemic index. The glycemic index of garlic powder is 5, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Spices, garlic powder and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
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 +92.5%
Contains more PotassiumPotassium +601.8%
Contains more IronIron +49.5%
Contains more CopperCopper +213.5%
Contains more ZincZinc +211.5%
Contains more PhosphorusPhosphorus +123.8%
Contains less SodiumSodium -86.9%
Contains more SeleniumSelenium +279.4%
~equal in Calcium ~77mg
~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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
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 B1Vitamin B1 +64.2%
Contains more Vitamin B5Vitamin B5 +76.9%
Contains more Vitamin B6Vitamin B6 +960.3%
Contains more CholineCholine +1044.1%
Contains more Vitamin EVitamin E +125.4%
Contains more Vitamin B2Vitamin B2 +124.8%
Contains more Vitamin B3Vitamin B3 +457.7%
Contains more Vitamin KVitamin K +3475%
Contains more FolateFolate +93.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Graham cracker DV% diff.
Vitamin B6 1.654mg 0.156mg 115%
Copper 0.533mg 0.17mg 40%
Polyunsaturated fat 0.178g 5.388g 35%
Phosphorus 414mg 185mg 33%
Selenium 23.9µg 6.3µg 32%
Potassium 1193mg 170mg 30%
Iron 5.65mg 3.78mg 23%
Vitamin B3 0.796mg 4.439mg 23%
Fiber 9g 3.4g 22%
Protein 16.55g 6.69g 20%
Starch 46.56g 19%
Zinc 2.99mg 0.96mg 18%
Sodium 60mg 459mg 17%
Fats 0.73g 10.6g 15%
Vitamin B1 0.435mg 0.265mg 14%
Vitamin B2 0.141mg 0.317mg 14%
Vitamin K 0.4µg 14.3µg 12%
Folate 47µg 91µg 11%
Choline 67.5mg 5.9mg 11%
Magnesium 77mg 40mg 9%
Saturated fat 0.249g 1.633g 6%
Vitamin E 0.67mg 1.51mg 6%
Monounsaturated fat 0.115g 2.509g 6%
Vitamin B5 0.743mg 0.42mg 6%
Calories 331kcal 430kcal 5%
Manganese 0.979mg 1.019mg 2%
Carbs 72.73g 77.66g 2%
Fructose 0.31g 0.99g 1%
Vitamin C 1.2mg 0mg 1%
Net carbs 63.73g 74.26g N/A
Calcium 79mg 77mg 0%
Sugar 2.43g 24.85g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.121mg 0%
Threonine 0.374mg 0%
Isoleucine 0.414mg 0%
Leucine 0.728mg 0%
Lysine 0.768mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.525mg 0%
Valine 0.667mg 0%
Histidine 0.263mg 0%
Omega-3 - ALA 0.012g 0.599g N/A
Omega-6 - Gamma-linoleic acid 0g 0.024g N/A
Omega-6 - Eicosadienoic acid 0.022g 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 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 +147.4%
Contains more WaterWater +90.3%
Contains more OtherOther +113.3%
Contains more FatsFats +1352.1%
~equal in Carbs ~77.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 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 -84.8%
Contains more Mono. FatMonounsaturated fat +2081.7%
Contains more Poly. FatPolyunsaturated fat +2927%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 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 StarchStarch +∞%
Contains more SucroseSucrose +1013.2%
Contains more GlucoseGlucose +1385.7%
Contains more FructoseFructose +219.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.