Murray Vanilla Wafers vs. Graham cracker — In-Depth Nutrition Comparison
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What are the main differences between Murray Vanilla Wafers and Graham cracker?
- Murray Vanilla Wafers are richer in Vitamin B1, Monounsaturated Fat, and Polyunsaturated fat, yet Graham cracker is richer in Phosphorus, Vitamin B3, Fiber, and Vitamin B2.
- Graham cracker's daily need coverage for Phosphorus is 20% higher.
- Murray Vanilla Wafers have 3 times more Saturated Fat than Graham cracker. Murray Vanilla Wafers have 5.7g of Saturated Fat, while Graham cracker has 1.633g.
We used MURRAY, Vanilla Wafer and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.
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
less
Sodium
-12.6%
Contains
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Phosphorus
+340.5%
Contains
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Potassium
+102.4%
Contains
less
Sodium
-12.6%
Contains
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Phosphorus
+340.5%
Contains
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Potassium
+102.4%
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.
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Contains
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Vitamin B1
+58.5%
Contains
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Vitamin B2
+37.8%
Contains
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Vitamin B3
+70.7%
Equal in Folate - 91
Contains
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Vitamin B1
+58.5%
Contains
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Vitamin B2
+37.8%
Contains
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Vitamin B3
+70.7%
Equal in Folate - 91
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+64.2%
Contains
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Water
+20.9%
Contains
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Protein
+67.3%
Equal in Carbs - 77.66
Equal in Other - 1.66
Protein:
4 g
Fats:
17.4 g
Carbs:
72.9 g
Water:
4.1 g
Other:
1.6 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Contains
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Fats
+64.2%
Contains
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Water
+20.9%
Contains
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Protein
+67.3%
Equal in Carbs - 77.66
Equal in Other - 1.66
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+55.4%
Contains
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Polyunsaturated fat
+22.5%
Contains
less
Saturated Fat
-71.4%
Saturated Fat:
5.7 g
Monounsaturated Fat:
3.9 g
Polyunsaturated fat:
6.6 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
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Monounsaturated Fat
+55.4%
Contains
more
Polyunsaturated fat
+22.5%
Contains
less
Saturated Fat
-71.4%
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 Glycemic Index |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 71.5g | 74.26g |
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| Protein | 4g | 6.69g |
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| Fats | 17.4g | 10.6g |
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| Carbs | 72.9g | 77.66g |
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| Calories | 461kcal | 430kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 31.5g | 24.85g |
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| Fiber | 1.4g | 3.4g |
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| Calcium | 77mg |
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| Iron | 3.78mg |
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| Magnesium | 40mg |
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| Phosphorus | 42mg | 185mg |
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| Potassium | 84mg | 170mg |
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| Sodium | 401mg | 459mg |
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| Zinc | 0.96mg |
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| Copper | 0.17mg |
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| Manganese | 1.019mg |
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| Selenium | 6.3µg |
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| Vitamin A | 2IU |
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| Vitamin E | 1.51mg |
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| Vitamin B1 | 0.42mg | 0.265mg |
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| Vitamin B2 | 0.23mg | 0.317mg |
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| Vitamin B3 | 2.6mg | 4.439mg |
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| Vitamin B5 | 0.42mg |
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| Vitamin B6 | 0.156mg |
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| Folate | 88µg | 91µg |
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| Vitamin K | 14.3µg |
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| Cholesterol | 1mg | 0mg |
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| Trans Fat | 0.25g | 0.055g |
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| Saturated Fat | 5.7g | 1.633g |
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| Monounsaturated Fat | 3.9g | 2.509g |
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| Polyunsaturated fat | 6.6g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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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
23%
35%
Minerals Daily Need Coverage Score
8%
60%
Comparison summary
Which food contains less Sodium?
Murray Vanilla Wafers contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Murray Vanilla Wafers is lower in glycemic index (difference - 74)
Which food is lower in Sugar?
Graham cracker is lower in Sugar (difference - 6.65g)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 4.067g)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)