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  6. Vegetable oil vs. Graham cracker

Vegetable oil vs. Graham cracker — In-Depth Nutrition Comparison

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How are vegetable oil and graham cracker different?

  • Vegetable oil is richer in vitamin E, while graham cracker is higher in iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, and vitamin B1.
  • Vegetable oil covers your daily need for vitamin E, 88% more than graham cracker.
  • Vegetable oil contains 9 times more saturated fat than graham cracker. Vegetable oil contains 14.367g of saturated fat, while graham cracker contains 1.633g.
  • Graham cracker has a higher glycemic index (74) than vegetable oil (0).

Oil, corn, peanut, and olive and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.

Infographic

Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 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 -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2807.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +4700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
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.
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 +878.8%
Contains more Vitamin KVitamin K +46.9%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2850%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Graham cracker DV% diff.
Polyunsaturated fat 33.033g 5.388g 184%
Fats 100g 10.6g 138%
Monounsaturated fat 48.033g 2.509g 114%
Vitamin E 14.78mg 1.51mg 88%
Saturated fat 14.367g 1.633g 58%
Iron 0.13mg 3.78mg 46%
Manganese 0mg 1.019mg 44%
Vitamin B3 0mg 4.439mg 28%
Phosphorus 0mg 185mg 26%
Carbs 0g 77.66g 26%
Vitamin B2 0mg 0.317mg 24%
Calories 884kcal 430kcal 23%
Folate 0µg 91µg 23%
Vitamin B1 0mg 0.265mg 22%
Sodium 0mg 459mg 20%
Starch 46.56g 19%
Copper 0mg 0.17mg 19%
Fiber 0g 3.4g 14%
Protein 0g 6.69g 13%
Vitamin B6 0mg 0.156mg 12%
Selenium 0µg 6.3µg 11%
Magnesium 0mg 40mg 10%
Zinc 0.02mg 0.96mg 9%
Vitamin B5 0mg 0.42mg 8%
Calcium 0mg 77mg 8%
Vitamin K 21µg 14.3µg 6%
Potassium 0mg 170mg 5%
Choline 0.2mg 5.9mg 1%
Fructose 0.99g 1%
Net carbs 0g 74.26g N/A
Sugar 0g 24.85g N/A
Trans fat 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +843.4%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 +1814.4%
Contains more Poly. FatPolyunsaturated fat +513.1%
Contains less Sat. FatSaturated fat -88.6%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.