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Veal vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between veal and graham cracker?

  • Veal is richer in vitamin B12, zinc, vitamin B3, and vitamin B6, yet graham cracker is richer in manganese, iron, folate, and vitamin B1.
  • Veal's daily need coverage for vitamin B12 is 53% higher.
  • Veal has a lower glycemic index than graham cracker.

We used Veal, ground, cooked, broiled and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Veal 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.
Veal
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 5.1% 30% 37% 34% 106% 93% 11% 4.6% 75%
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 +98.2%
Contains more ZincZinc +303.1%
Contains more PhosphorusPhosphorus +17.3%
Contains less SodiumSodium -81.9%
Contains more SeleniumSelenium +117.5%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +352.9%
Contains more IronIron +281.8%
Contains more CopperCopper +65%
Contains more ManganeseManganese +2811.4%

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.
Veal
5
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% 3% 0% 18% 62% 151% 70% 90% 159% 3% 8.3% 52%
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 B3Vitamin B3 +80.9%
Contains more Vitamin B5Vitamin B5 +176.2%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1510.2%
Contains more Vitamin EVitamin E +906.7%
Contains more Vitamin B1Vitamin B1 +278.6%
Contains more Vitamin B2Vitamin B2 +17.4%
Contains more Vitamin KVitamin K +1091.7%
Contains more FolateFolate +727.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Veal
2
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 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 +264.4%
Contains more WaterWater +1869.3%
Contains more FatsFats +40.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +27.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Veal
1
47% 44% 9%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 2.84 g
Polyunsaturated fat: Poly. Fat 0.55 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 +13.2%
Contains less Sat. FatSaturated fat -46.3%
Contains more Poly. FatPolyunsaturated fat +879.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Veal Graham cracker DV% diff.
Vitamin B12 1.27µg 0µg 53%
Manganese 0.035mg 1.019mg 43%
Iron 0.99mg 3.78mg 35%
Protein 24.38g 6.69g 35%
Cholesterol 103mg 0mg 34%
Polyunsaturated fat 0.55g 5.388g 32%
Carbs 0g 77.66g 26%
Zinc 3.87mg 0.96mg 26%
Vitamin B3 8.03mg 4.439mg 22%
Folate 11µg 91µg 20%
Starch 46.56g 19%
Vitamin B6 0.39mg 0.156mg 18%
Vitamin B1 0.07mg 0.265mg 16%
Choline 95mg 5.9mg 16%
Sodium 83mg 459mg 16%
Vitamin B5 1.16mg 0.42mg 15%
Fiber 0g 3.4g 14%
Selenium 13.7µg 6.3µg 13%
Calories 172kcal 430kcal 13%
Vitamin K 1.2µg 14.3µg 11%
Vitamin E 0.15mg 1.51mg 9%
Copper 0.103mg 0.17mg 7%
Calcium 17mg 77mg 6%
Saturated fat 3.04g 1.633g 6%
Potassium 337mg 170mg 5%
Fats 7.56g 10.6g 5%
Phosphorus 217mg 185mg 5%
Vitamin B2 0.27mg 0.317mg 4%
Magnesium 24mg 40mg 4%
Fructose 0.99g 1%
Monounsaturated fat 2.84g 2.509g 1%
Net carbs 0g 74.26g N/A
Sugar 0g 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.247mg 0%
Threonine 1.065mg 0%
Isoleucine 1.201mg 0%
Leucine 1.94mg 0%
Lysine 2.009mg 0%
Methionine 0.569mg 0%
Phenylalanine 0.984mg 0%
Valine 1.347mg 0%
Histidine 0.885mg 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
Veal 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
47%
Veal
32%
Graham cracker
Minerals Daily Need Coverage Score
41%
Veal
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Veal
Veal is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Veal
Veal contains less Sodium (difference - 376mg)
Which food is lower in glycemic index?
Veal
Veal is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 103mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 1.407g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.2)
Which food is richer in minerals?
?
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.
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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.