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American cheese vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between American cheese and graham cracker?

  • American cheese is richer in calcium, phosphorus, vitamin B12, and selenium, yet graham cracker is richer in manganese, iron, and vitamin B3.
  • American cheese's daily need coverage for calcium is 97% higher.
  • Graham cracker contains less cholesterol.
  • American cheese has a lower glycemic index than graham cracker.

We used Cheese, pasteurized process, American, without added vitamin D and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

American cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more CalciumCalcium +1257.1%
Contains more ZincZinc +159.4%
Contains more PhosphorusPhosphorus +246.5%
Contains more SeleniumSelenium +220.6%
Contains more MagnesiumMagnesium +53.8%
Contains more PotassiumPotassium +28.8%
Contains more IronIron +500%
Contains more CopperCopper +269.6%
Contains less SodiumSodium -72.5%
Contains more ManganeseManganese +2385.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +513.6%
Contains more Vitamin EVitamin E +88.8%
Contains more Vitamin B1Vitamin B1 +1666.7%
Contains more Vitamin B2Vitamin B2 +35.5%
Contains more Vitamin B3Vitamin B3 +5740.8%
Contains more Vitamin B6Vitamin B6 +188.9%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +1037.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.42mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
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 ProteinProtein +171%
Contains more FatsFats +199.9%
Contains more WaterWater +1068.4%
Contains more OtherOther +307.8%
Contains more CarbsCarbs +1998.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Mono. FatMonounsaturated fat +228.3%
Contains less Sat. FatSaturated fat -91%
Contains more Poly. FatPolyunsaturated fat +319%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
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
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Graham cracker DV% diff.
Calcium 1045mg 77mg 97%
Saturated fat 18.057g 1.633g 75%
Phosphorus 641mg 185mg 65%
Vitamin B12 1.5µg 0µg 63%
Sodium 1671mg 459mg 53%
Manganese 0.041mg 1.019mg 43%
Iron 0.63mg 3.78mg 39%
Cholesterol 100mg 0mg 33%
Fats 31.79g 10.6g 33%
Vitamin A 250µg 0µg 28%
Vitamin B3 0.076mg 4.439mg 27%
Polyunsaturated fat 1.286g 5.388g 27%
Carbs 3.7g 77.66g 25%
Selenium 20.2µg 6.3µg 25%
Protein 18.13g 6.69g 23%
Folate 8µg 91µg 21%
Vitamin B1 0.015mg 0.265mg 21%
Starch 46.56g 19%
Copper 0.046mg 0.17mg 14%
Zinc 2.49mg 0.96mg 14%
Fiber 0g 3.4g 14%
Monounsaturated fat 8.236g 2.509g 14%
Vitamin K 2.6µg 14.3µg 10%
Vitamin B6 0.054mg 0.156mg 8%
Choline 36.2mg 5.9mg 6%
Vitamin B2 0.234mg 0.317mg 6%
Vitamin E 0.8mg 1.51mg 5%
Calories 371kcal 430kcal 3%
Vitamin D 23IU 0IU 3%
Magnesium 26mg 40mg 3%
Vitamin D 0.6µg 0µg 3%
Fructose 0g 0.99g 1%
Potassium 132mg 170mg 1%
Net carbs 3.7g 74.26g N/A
Sugar 2.26g 24.85g N/A
Vitamin B5 0.403mg 0.42mg 0%
Trans fat 1.144g 0.055g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g 0.599g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g 0g N/A
Omega-6 - Eicosadienoic acid 0.009g 0.004g N/A
Omega-6 - Linoleic acid 0.79g 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
American cheese
32%
Graham cracker
Minerals Daily Need Coverage Score
106%
American cheese
60%
Graham cracker

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 1212mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 16.424g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.4)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 22.59g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 47)
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.

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.