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Tea vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between tea and graham cracker

  • The amount of iron, vitamin B3, manganese, phosphorus, vitamin B2, folate, vitamin B1, copper, and fiber in graham cracker is higher than in tea.
  • Graham cracker covers your daily iron needs 47% more than tea.
  • Tea contains less sodium.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of tea is 0.

Specific food types used in this comparison are Beverages, tea, instant, unsweetened, prepared with water and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Tea 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.
Tea
Tea
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 0.9% 1.6% 0.38% 3.7% 0.27% 0.43% 0.52% 51% 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 less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +2466.7%
Contains more PotassiumPotassium +844.4%
Contains more IronIron +37700%
Contains more CopperCopper +1445.5%
Contains more ZincZinc +9500%
Contains more PhosphorusPhosphorus +18400%
Contains more ManganeseManganese +159.9%
Contains more SeleniumSelenium +∞%

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.
Tea
Tea
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% 0% 0% 0% 0.69% 0.6% 0.78% 0.23% 0% 0% 0% 0.16%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +10466.7%
Contains more Vitamin B3Vitamin B3 +13771.9%
Contains more Vitamin B5Vitamin B5 +3130.8%
Contains more Vitamin B6Vitamin B6 +15500%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1866.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tea
Tea
1
100%
Protein: 0.06 g
Fats: 0 g
Carbs: 0.17 g
Water: 99.62 g
Other: 0.15 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 +2838.6%
Contains more ProteinProtein +11050%
Contains more FatsFats +∞%
Contains more CarbsCarbs +45582.4%
Contains more OtherOther +1006.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tea 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 Tea Graham cracker DV% diff.
Iron 0.01mg 3.78mg 47%
Polyunsaturated fat 0g 5.388g 36%
Vitamin B3 0.032mg 4.439mg 28%
Manganese 0.392mg 1.019mg 27%
Phosphorus 1mg 185mg 26%
Carbs 0.17g 77.66g 26%
Vitamin B2 0.003mg 0.317mg 24%
Folate 0µg 91µg 23%
Vitamin B1 0mg 0.265mg 22%
Calories 1kcal 430kcal 21%
Sodium 4mg 459mg 20%
Starch 46.56g 19%
Copper 0.011mg 0.17mg 18%
Fats 0g 10.6g 16%
Fiber 0g 3.4g 14%
Protein 0.06g 6.69g 13%
Vitamin K 0µg 14.3µg 12%
Vitamin B6 0.001mg 0.156mg 12%
Selenium 0µg 6.3µg 11%
Vitamin E 0mg 1.51mg 10%
Magnesium 2mg 40mg 9%
Zinc 0.01mg 0.96mg 9%
Vitamin B5 0.013mg 0.42mg 8%
Saturated fat 0g 1.633g 7%
Calcium 3mg 77mg 7%
Monounsaturated fat 0g 2.509g 6%
Potassium 18mg 170mg 4%
Caffeine 11mg 0mg 3%
Choline 0.3mg 5.9mg 1%
Fructose 0.99g 1%
Net carbs 0.17g 74.26g N/A
Sugar 0.02g 24.85g N/A
Trans fat 0g 0.055g N/A
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
Tea 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
0%
Tea
32%
Graham cracker
Minerals Daily Need Coverage Score
6%
Tea
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Tea
Tea is lower in Sugar (difference - 24.83g)
Which food contains less Sodium?
Tea
Tea contains less Sodium (difference - 455mg)
Which food is lower in Saturated fat?
Tea
Tea is lower in Saturated fat (difference - 1.633g)
Which food is lower in glycemic index?
Tea
Tea is lower in glycemic index (difference - 74)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.2)
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. Tea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174873/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.