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  6. Cookie dough vs. Graham cracker

Cookie dough vs. Graham cracker — In-Depth Nutrition Comparison

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A recap on differences between Cookie dough and Graham cracker

  • Cookie dough has less Iron, Vitamin B3, Folate, Vitamin B2, Phosphorus, Manganese, and Vitamin B6.
  • Graham cracker covers your daily Iron needs 21% more than Cookie dough.

Food varieties used in this article are Cookies, oatmeal, refrigerated dough and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Cookie dough 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.
Cookie dough
Cookie dough
2
:
8
Graham cracker
Graham cracker
Contains less Sodium -35.9%
Contains more Selenium +44.4%
Contains more Calcium +148.4%
Contains more Iron +76.6%
Contains more Magnesium +42.9%
Contains more Phosphorus +77.9%
Contains more Potassium +15.6%
Contains more Zinc +50%
Contains more Copper +54.5%
Contains more Manganese +33.2%
Cookie dough
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 81% 20% 45% 13% 39% 18% 37% 100% 50%
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains less Sodium -35.9%
Contains more Selenium +44.4%
Contains more Calcium +148.4%
Contains more Iron +76.6%
Contains more Magnesium +42.9%
Contains more Phosphorus +77.9%
Contains more Potassium +15.6%
Contains more Zinc +50%
Contains more Copper +54.5%
Contains more Manganese +33.2%

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.
Cookie dough
Cookie dough
2
:
9
Graham cracker
Graham cracker
Contains more Vitamin A +3400%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +13.2%
Contains more Vitamin B2 +114.2%
Contains more Vitamin B3 +138%
Contains more Vitamin B5 +12.9%
Contains more Vitamin B6 +280.5%
Contains more Folate +160%
Cookie dough
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 59% 35% 35% 23% 10% 27% 5% 0%
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin A +3400%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +13.2%
Contains more Vitamin B2 +114.2%
Contains more Vitamin B3 +138%
Contains more Vitamin B5 +12.9%
Contains more Vitamin B6 +280.5%
Contains more Folate +160%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cookie dough
Cookie dough
2
:
3
Graham cracker
Graham cracker
Contains more Fats +78.3%
Contains more Water +351.3%
Contains more Protein +23.9%
Contains more Carbs +31.4%
Contains more Other +27.7%
Cookie dough
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Graham cracker
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 Fats +78.3%
Contains more Water +351.3%
Contains more Protein +23.9%
Contains more Carbs +31.4%
Contains more Other +27.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cookie dough
Cookie dough
1
:
2
Graham cracker
Graham cracker
Contains more Monounsaturated Fat +319.7%
Contains less Saturated Fat -65.6%
Contains more Polyunsaturated fat +107.9%
Cookie dough
27% 59% 15%
Saturated Fat: 4.751 g
Monounsaturated Fat: 10.531 g
Polyunsaturated fat: 2.592 g
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains more Monounsaturated Fat +319.7%
Contains less Saturated Fat -65.6%
Contains more Polyunsaturated fat +107.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cookie dough Graham cracker Opinion
Net carbs 56.6g 74.26g Graham cracker
Protein 5.4g 6.69g Graham cracker
Fats 18.9g 10.6g Cookie dough
Carbs 59.1g 77.66g Graham cracker
Calories 424kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g Cookie dough
Fiber 2.5g 3.4g Graham cracker
Calcium 31mg 77mg Graham cracker
Iron 2.14mg 3.78mg Graham cracker
Magnesium 28mg 40mg Graham cracker
Phosphorus 104mg 185mg Graham cracker
Potassium 147mg 170mg Graham cracker
Sodium 294mg 459mg Cookie dough
Zinc 0.64mg 0.96mg Graham cracker
Copper 0.11mg 0.17mg Graham cracker
Manganese 0.765mg 1.019mg Graham cracker
Selenium 9.1µg 6.3µg Cookie dough
Vitamin A 70IU 2IU Cookie dough
Vitamin A RAE 4µg 0µg Cookie dough
Vitamin E 1.51mg Graham cracker
Vitamin B1 0.234mg 0.265mg Graham cracker
Vitamin B2 0.148mg 0.317mg Graham cracker
Vitamin B3 1.865mg 4.439mg Graham cracker
Vitamin B5 0.372mg 0.42mg Graham cracker
Vitamin B6 0.041mg 0.156mg Graham cracker
Folate 35µg 91µg Graham cracker
Vitamin B12 0.04µg 0µg Cookie dough
Vitamin K 14.3µg Graham cracker
Tryptophan 0.088mg Cookie dough
Threonine 0.177mg Cookie dough
Isoleucine 0.227mg Cookie dough
Leucine 0.414mg Cookie dough
Lysine 0.257mg Cookie dough
Methionine 0.122mg Cookie dough
Phenylalanine 0.278mg Cookie dough
Valine 0.291mg Cookie dough
Histidine 0.125mg Cookie dough
Cholesterol 24mg 0mg Graham cracker
Trans Fat 0.055g Cookie dough
Saturated Fat 4.751g 1.633g Graham cracker
Omega-3 - DHA 0.001g 0g Cookie dough
Omega-3 - EPA 0.001g 0g Cookie dough
Monounsaturated Fat 10.531g 2.509g Cookie dough
Polyunsaturated fat 2.592g 5.388g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cookie dough Graham cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Cookie dough
35%
Graham cracker
Minerals Daily Need Coverage Score
41%
Cookie dough
60%
Graham cracker

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Graham cracker
Graham cracker is lower in Saturated Fat (difference - 3.118g)
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 is lower in Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Cookie dough
Cookie dough contains less Sodium (difference - 165mg)
Which food is lower in glycemic index?
Cookie dough
Cookie dough is lower in glycemic index (difference - 20)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.