Graham cracker vs. Taco shells — In-Depth Nutrition Comparison
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Summary of differences between graham cracker and taco shells
- Graham cracker has more iron, manganese, vitamin B2, vitamin B3, and copper, while taco shells have more fats, fiber, magnesium, and phosphorus.
- Taco shells cover your daily need for saturated fat 27% more than graham cracker.
- Graham cracker contains 4 times more vitamin B2 than taco shells. While graham cracker contains 0.317mg of vitamin B2, taco shells contain only 0.08mg.
- The amount of saturated fat in graham cracker is lower.
These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Taco shells, baked.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more IronIron | +130.5% |
| Contains more CopperCopper | +50.4% |
| Contains more ManganeseManganese | +82% |
| Contains more SeleniumSelenium | +31.3% |
| Contains more MagnesiumMagnesium | +107.5% |
| Contains more CalciumCalcium | +29.9% |
| Contains more PotassiumPotassium | +35.9% |
| Contains more ZincZinc | +67.7% |
| Contains more PhosphorusPhosphorus | +25.9% |
| Contains less SodiumSodium | -29.4% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +118.8% |
| Contains more Vitamin B1Vitamin B1 | +22.7% |
| Contains more Vitamin B2Vitamin B2 | +296.3% |
| Contains more Vitamin B3Vitamin B3 | +137.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +66.3% |
| Contains more FolateFolate | +31.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +30.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 1.64mg | 27% |
| Saturated fat | 1.633g | 7.105g | 25% |
| Omega-3 (ALA) | 0.599g | 0.27g | 21% |
| Manganese | 1.019mg | 0.56mg | 20% |
| Vitamin B2 | 0.317mg | 0.08mg | 18% |
| Fats | 10.6g | 21.79g | 17% |
| Vitamin B3 | 4.439mg | 1.867mg | 16% |
| Fiber | 3.4g | 6.7g | 13% |
| Monounsaturated fat | 2.509g | 6.935g | 11% |
| Magnesium | 40mg | 83mg | 10% |
| Vitamin B5 | 0.42mg | 8% | |
| Phosphorus | 185mg | 233mg | 7% |
| Copper | 0.17mg | 0.113mg | 6% |
| Zinc | 0.96mg | 1.61mg | 6% |
| Sodium | 459mg | 324mg | 6% |
| Folate | 91µg | 69µg | 6% |
| Carbs | 77.66g | 63.49g | 5% |
| Vitamin E | 1.51mg | 0.69mg | 5% |
| Vitamin K | 14.3µg | 8.6µg | 5% |
| Vitamin B1 | 0.265mg | 0.216mg | 4% |
| Vitamin B6 | 0.156mg | 0.203mg | 4% |
| Choline | 5.9mg | 29.9mg | 4% |
| Starch | 46.56g | 54.94g | 3% |
| Selenium | 6.3µg | 4.8µg | 3% |
| Calories | 430kcal | 476kcal | 2% |
| Calcium | 77mg | 100mg | 2% |
| Potassium | 170mg | 231mg | 2% |
| Omega-6 (Linoleic acid) | 4.735g | 5.097g | 2% |
| Protein | 6.69g | 6.41g | 1% |
| Polyunsaturated fat | 5.388g | 5.495g | 1% |
| Fructose | 0.99g | 0.1g | 1% |
| Protein per 100 calories | 1.6g | 1.3g | N/A |
| Calories per 10 g protein | 643kcal | 743kcal | N/A |
| Weight per 100 calories | 23g | 21g | N/A |
| Unsaturated / Saturated Fat ratio | 4.8 | 1.7 | N/A |
| Net carbs | 74.26g | 56.79g | N/A |
| Sugar | 24.85g | 1.5g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.055g | 0.172g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.227mg | 0% | |
| Isoleucine | 0.22mg | 0% | |
| Leucine | 0.837mg | 0% | |
| Lysine | 0.197mg | 0% | |
| Methionine | 0.18mg | 0% | |
| Phenylalanine | 0.29mg | 0% | |
| Valine | 0.287mg | 0% | |
| Histidine | 0.167mg | 0% | |
| Omega-6 (Gamma-linolenic acid) | 0.024g | 0.014g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.004g | 0.005g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
6.41 g
Fats:
21.79 g
Carbs:
63.49 g
Water:
6.4 g
Other:
1.91 g
| Contains more CarbsCarbs | +22.3% |
| Contains more FatsFats | +105.6% |
| Contains more WaterWater | +88.8% |
~equal in
Protein
~6.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
7.105 g
Monounsaturated fat:
Mono. Fat
6.935 g
Polyunsaturated fat:
Poly. Fat
5.495 g
| Contains less Sat. FatSaturated fat | -77% |
| Contains more Mono. FatMonounsaturated fat | +176.4% |
~equal in
Polyunsaturated fat
~5.495g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
54.94 g
Sucrose:
1 g
Glucose:
0.1 g
Fructose:
0.1 g
Lactose:
0.1 g
Maltose:
0.1 g
Galactose:
0.1 g
| Contains more SucroseSucrose | +2182% |
| Contains more GlucoseGlucose | +940% |
| Contains more FructoseFructose | +890% |
| Contains more StarchStarch | +18% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
