Graham cracker vs. Cheese crackers — In-Depth Nutrition Comparison
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What are the differences between Graham cracker and Cheese crackers?
- Graham cracker is higher in Manganese, yet Cheese crackers are higher in Vitamin B1, Folate, Vitamin B12, Iron, Selenium, Vitamin B3, and Calcium.
- Cheese crackers' daily need coverage for Vitamin B1 is 25% more.
- Graham cracker has 2 times more Manganese than Cheese crackers. While Graham cracker has 1.019mg of Manganese, Cheese crackers have only 0.562mg.
- The amount of Sodium in Graham cracker is lower.
We used Cookies, graham crackers, plain or honey (includes cinnamon) and Crackers, cheese, regular types in this article.
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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.
Contains
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Magnesium
+60%
Contains
less
Sodium
-52.8%
Contains
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Copper
+36%
Contains
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Manganese
+81.3%
Contains
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Calcium
+76.6%
Contains
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Iron
+29.1%
Contains
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Zinc
+24%
Contains
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Selenium
+114.3%
Equal in Phosphorus - 200
Equal in Potassium - 156
Contains
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Magnesium
+60%
Contains
less
Sodium
-52.8%
Contains
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Copper
+36%
Contains
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Manganese
+81.3%
Contains
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Calcium
+76.6%
Contains
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Iron
+29.1%
Contains
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Zinc
+24%
Contains
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Selenium
+114.3%
Equal in Phosphorus - 200
Equal in Potassium - 156
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.
:
Contains
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Vitamin K
+52.1%
Contains
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Vitamin A
+7700%
Contains
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Vitamin E
+45%
Contains
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Vitamin B1
+112.1%
Contains
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Vitamin B3
+37.7%
Contains
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Vitamin B5
+12.4%
Contains
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Folate
+67%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.338
Equal in Vitamin B6 - 0.17
Contains
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Vitamin K
+52.1%
Contains
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Vitamin A
+7700%
Contains
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Vitamin E
+45%
Contains
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Vitamin B1
+112.1%
Contains
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Vitamin B3
+37.7%
Contains
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Vitamin B5
+12.4%
Contains
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Folate
+67%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.338
Equal in Vitamin B6 - 0.17
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+30.7%
Contains
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Protein
+63.4%
Contains
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Fats
+114.5%
Contains
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Other
+102.4%
Equal in Water - 3.55
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
10.93 g
Fats:
22.74 g
Carbs:
59.42 g
Water:
3.55 g
Other:
3.36 g
Contains
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Carbs
+30.7%
Contains
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Protein
+63.4%
Contains
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Fats
+114.5%
Contains
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Other
+102.4%
Equal in Water - 3.55
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-69.1%
Contains
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Monounsaturated Fat
+128.9%
Contains
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Polyunsaturated fat
+87.3%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
5.288 g
Monounsaturated Fat:
5.744 g
Polyunsaturated fat:
10.09 g
Contains
less
Saturated Fat
-69.1%
Contains
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Monounsaturated Fat
+128.9%
Contains
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Polyunsaturated fat
+87.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+∞%
Contains
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Glucose
+246.7%
Contains
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Fructose
+167.6%
Contains
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Starch
+12.9%
Contains
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Maltose
+∞%
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:
52.56 g
Sucrose:
0 g
Glucose:
0.3 g
Fructose:
0.37 g
Lactose:
0 g
Maltose:
3.84 g
Galactose:
0 g
Contains
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Sucrose
+∞%
Contains
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Glucose
+246.7%
Contains
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Fructose
+167.6%
Contains
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Starch
+12.9%
Contains
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 74.26g | 57.12g |
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| Protein | 6.69g | 10.93g |
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| Fats | 10.6g | 22.74g |
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| Carbs | 77.66g | 59.42g |
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| Calories | 430kcal | 489kcal |
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| Starch | 46.56g | 52.56g |
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| Fructose | 0.99g | 0.37g |
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| Sugar | 24.85g | 4.53g |
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| Fiber | 3.4g | 2.3g |
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| Calcium | 77mg | 136mg |
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| Iron | 3.78mg | 4.88mg |
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| Magnesium | 40mg | 25mg |
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| Phosphorus | 185mg | 200mg |
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| Potassium | 170mg | 156mg |
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| Sodium | 459mg | 973mg |
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| Zinc | 0.96mg | 1.19mg |
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| Copper | 0.17mg | 0.125mg |
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| Manganese | 1.019mg | 0.562mg |
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| Selenium | 6.3µg | 13.5µg |
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| Vitamin A | 2IU | 156IU |
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| Vitamin A RAE | 0µg | 17µg |
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| Vitamin E | 1.51mg | 2.19mg |
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| Vitamin D | 0IU | 1IU |
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| Vitamin B1 | 0.265mg | 0.562mg |
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| Vitamin B2 | 0.317mg | 0.338mg |
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| Vitamin B3 | 4.439mg | 6.113mg |
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| Vitamin B5 | 0.42mg | 0.472mg |
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| Vitamin B6 | 0.156mg | 0.17mg |
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| Folate | 91µg | 152µg |
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| Vitamin B12 | 0µg | 0.34µg |
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| Vitamin K | 14.3µg | 9.4µg |
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| Tryptophan | 0.129mg |
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| Threonine | 0.295mg |
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| Isoleucine | 0.424mg |
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| Leucine | 0.744mg |
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| Lysine | 0.418mg |
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| Methionine | 0.194mg |
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| Phenylalanine | 0.49mg |
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| Valine | 0.478mg |
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| Histidine | 0.245mg |
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| Cholesterol | 0mg | 3mg |
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| Trans Fat | 0.055g | 0.542g |
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| Saturated Fat | 1.633g | 5.288g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Monounsaturated Fat | 2.509g | 5.744g |
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| Polyunsaturated fat | 5.388g | 10.09g |
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| Omega-6 - Eicosadienoic acid | 0.004g | 0.007g |
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| Omega-6 - Linoleic acid | 4.735g | 9.25g |
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| Omega-6 - Gamma-linoleic acid | 0.024g | 0g |
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| Omega-3 - ALA | 0.599g | 0.715g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
35%
53%
Minerals Daily Need Coverage Score
60%
69%
Comparison summary
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 514mg)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 3.655g)
Which food is lower in Sugar?
Cheese crackers is lower in Sugar (difference - 20.32g)
Which food is lower in glycemic index?
Cheese crackers is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.