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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.13 g
Fats:
31.79 g
Carbs:
3.7 g
Water:
39.61 g
Other:
6.77 g
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
Saturated fat:
Sat. Fat
18.057 g
Monounsaturated fat:
Mono. Fat
8.236 g
Polyunsaturated fat:
Poly. Fat
1.286 g
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.15 g
Maltose:
0 g
Galactose:
0.11 g
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
33%
32%
Minerals Daily Need Coverage Score
106%
60%
Comparison summary
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 1212mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 16.424g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2.4)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
American cheese is lower in Sugar (difference - 22.59g)
Which food is lower in glycemic index?
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.