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Graham cracker vs. Dough — In-Depth Nutrition Comparison

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Important differences between Graham cracker and Dough

  • Graham cracker has more Manganese, Phosphorus, Vitamin K, and Vitamin E , however, Dough has more Selenium, Vitamin B1, Vitamin B2, and Folate.
  • Dough's daily need coverage for Selenium is 41% more.
  • Graham cracker has 20 times more Vitamin K than Dough. Graham cracker has 14.3µg of Vitamin K, while Dough has 0.7µg.
  • Dough is lower in Saturated Fat.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, french or vienna (includes sourdough).

Infographic

Graham cracker vs Dough 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.
Contains more Calcium +48.1%
Contains more Magnesium +25%
Contains more Phosphorus +76.2%
Contains more Potassium +45.3%
Contains less Sodium -23.8%
Contains more Copper +11.8%
Contains more Manganese +76.6%
Contains more Selenium +354%
Equal in Iron - 3.91
Equal in Zinc - 1.04
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 147% 23% 45% 11% 79% 29% 51% 76% 156%
Contains more Calcium +48.1%
Contains more Magnesium +25%
Contains more Phosphorus +76.2%
Contains more Potassium +45.3%
Contains less Sodium -23.8%
Contains more Copper +11.8%
Contains more Manganese +76.6%
Contains more Selenium +354%
Equal in Iron - 3.91
Equal in Zinc - 1.04

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.
:
5
Dough
Contains more Vitamin A +100%
Contains more Vitamin E +619%
Contains more Vitamin B6 +45.8%
Contains more Vitamin K +1942.9%
Contains more Vitamin B1 +167.9%
Contains more Vitamin B2 +34.7%
Contains more Folate +35.2%
Equal in Vitamin B3 - 4.817
Equal in Vitamin B5 - 0.455
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 178% 99% 91% 28% 25% 93% 0% 2%
Contains more Vitamin A +100%
Contains more Vitamin E +619%
Contains more Vitamin B6 +45.8%
Contains more Vitamin K +1942.9%
Contains more Vitamin B1 +167.9%
Contains more Vitamin B2 +34.7%
Contains more Folate +35.2%
Equal in Vitamin B3 - 4.817
Equal in Vitamin B5 - 0.455

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +338%
Contains more Carbs +49.7%
Contains more Protein +60.7%
Contains more Water +873.5%
Contains more Other +17.5%
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Contains more Fats +338%
Contains more Carbs +49.7%
Contains more Protein +60.7%
Contains more Water +873.5%
Contains more Other +17.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +593.1%
Contains more Polyunsaturated fat +530.2%
Contains less Saturated Fat -67.6%
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
30% 21% 49%
Saturated Fat: 0.529 g
Monounsaturated Fat: 0.362 g
Polyunsaturated fat: 0.855 g
Contains more Monounsaturated Fat +593.1%
Contains more Polyunsaturated fat +530.2%
Contains less Saturated Fat -67.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +160%
Contains more Fructose +94.1%
Contains more Maltose +∞%
Equal in Starch - 44.23
65% 32%
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
91% 8%
Starch: 44.23 g
Sucrose: 0 g
Glucose: 0.4 g
Fructose: 0.51 g
Lactose: 0 g
Maltose: 3.7 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +160%
Contains more Fructose +94.1%
Contains more Maltose +∞%
Equal in Starch - 44.23

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Graham cracker Dough Opinion
Net carbs 74.26g 49.68g Graham cracker
Protein 6.69g 10.75g Dough
Fats 10.6g 2.42g Graham cracker
Carbs 77.66g 51.88g Graham cracker
Calories 430kcal 272kcal Graham cracker
Starch 46.56g 44.23g Graham cracker
Fructose 0.99g 0.51g Graham cracker
Sugar 24.85g 4.62g Dough
Fiber 3.4g 2.2g Graham cracker
Calcium 77mg 52mg Graham cracker
Iron 3.78mg 3.91mg Dough
Magnesium 40mg 32mg Graham cracker
Phosphorus 185mg 105mg Graham cracker
Potassium 170mg 117mg Graham cracker
Sodium 459mg 602mg Graham cracker
Zinc 0.96mg 1.04mg Dough
Copper 0.17mg 0.152mg Graham cracker
Manganese 1.019mg 0.577mg Graham cracker
Selenium 6.3µg 28.6µg Dough
Vitamin A 2IU 1IU Graham cracker
Vitamin E 1.51mg 0.21mg Graham cracker
Vitamin B1 0.265mg 0.71mg Dough
Vitamin B2 0.317mg 0.427mg Dough
Vitamin B3 4.439mg 4.817mg Dough
Vitamin B5 0.42mg 0.455mg Dough
Vitamin B6 0.156mg 0.107mg Graham cracker
Folate 91µg 123µg Dough
Vitamin K 14.3µg 0.7µg Graham cracker
Trans Fat 0.055g 0.005g Dough
Saturated Fat 1.633g 0.529g Dough
Monounsaturated Fat 2.509g 0.362g Graham cracker
Polyunsaturated fat 5.388g 0.855g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g 0g Graham cracker
Omega-6 - Linoleic acid 4.735g 0.788g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g 0.001g Graham cracker
Omega-3 - ALA 0.599g 0.063g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Dough
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
35%
Graham cracker
43%
Dough
Minerals Daily Need Coverage Score
60%
Graham cracker
63%
Dough

Comparison summary

Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 143mg)
Which food is lower in Sugar?
Dough
Dough is lower in Sugar (difference - 20.23g)
Which food is lower in Saturated Fat?
Dough
Dough is lower in Saturated Fat (difference - 1.104g)
Which food is lower in glycemic index?
Dough
Dough is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.