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Caramel vs. Graham cracker — In-Depth Nutrition Comparison

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What are the differences between caramel and graham cracker?

  • Caramel is higher in vitamin B12, yet graham cracker is higher in iron, manganese, vitamin B3, folate, copper, fiber, vitamin B1, vitamin K, and phosphorus.
  • Graham cracker's daily need coverage for iron is 46% more.

We used Candies, caramels and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.

Infographic

Caramel vs Graham cracker 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
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 +79.2%
Contains more PotassiumPotassium +25.9%
Contains less SodiumSodium -46.6%
Contains more MagnesiumMagnesium +135.3%
Contains more IronIron +2600%
Contains more CopperCopper +844.4%
Contains more ZincZinc +118.2%
Contains more PhosphorusPhosphorus +62.3%
Contains more ManganeseManganese +9163.6%
Contains more SeleniumSelenium +250%

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 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +35.6%
Contains more Vitamin EVitamin E +228.3%
Contains more Vitamin B1Vitamin B1 +157.3%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +2899.3%
Contains more Vitamin B6Vitamin B6 +178.6%
Contains more Vitamin KVitamin K +694.4%
Contains more FolateFolate +2175%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 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 WaterWater +150.7%
Contains more ProteinProtein +45.4%
Contains more FatsFats +30.9%
~equal in Carbs ~77.66g
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 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 less Sat. FatSaturated fat -34%
Contains more Mono. FatMonounsaturated fat +62.7%
Contains more Poly. FatPolyunsaturated fat +54.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caramel Graham cracker DV% diff.
Iron 0.14mg 3.78mg 46%
Manganese 0.011mg 1.019mg 44%
Vitamin B3 0.148mg 4.439mg 27%
Folate 4µg 91µg 22%
Starch 46.56g 19%
Copper 0.018mg 0.17mg 17%
Vitamin B1 0.103mg 0.265mg 14%
Fiber 0g 3.4g 14%
Vitamin B12 0.3µg 0µg 13%
Polyunsaturated fat 3.478g 5.388g 13%
Phosphorus 114mg 185mg 10%
Vitamin K 1.8µg 14.3µg 10%
Sodium 245mg 459mg 9%
Selenium 1.8µg 6.3µg 8%
Vitamin B6 0.056mg 0.156mg 8%
Vitamin E 0.46mg 1.51mg 7%
Calcium 138mg 77mg 6%
Zinc 0.44mg 0.96mg 5%
Magnesium 17mg 40mg 5%
Vitamin B2 0.256mg 0.317mg 5%
Saturated fat 2.476g 1.633g 4%
Vitamin B5 0.62mg 0.42mg 4%
Fats 8.1g 10.6g 4%
Protein 4.6g 6.69g 4%
Monounsaturated fat 1.542g 2.509g 2%
Calories 382kcal 430kcal 2%
Cholesterol 7mg 0mg 2%
Vitamin A 12µg 0µg 1%
Fructose 0.99g 1%
Potassium 214mg 170mg 1%
Vitamin C 0.4mg 0mg 0%
Carbs 77g 77.66g 0%
Net carbs 77g 74.26g N/A
Sugar 65.5g 24.85g N/A
Trans fat 0.055g N/A
Choline 8mg 5.9mg 0%
Tryptophan 0.06mg 0%
Threonine 0.192mg 0%
Isoleucine 0.258mg 0%
Leucine 0.417mg 0%
Lysine 0.338mg 0%
Methionine 0.107mg 0%
Phenylalanine 0.205mg 0%
Valine 0.285mg 0%
Histidine 0.115mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caramel 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
16%
Caramel
32%
Graham cracker
Minerals Daily Need Coverage Score
19%
Caramel
60%
Graham cracker

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 40.65g)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 0.843g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $1.5)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food contains less Sodium?
Caramel
Caramel contains less Sodium (difference - 214mg)
Which food is lower in glycemic index?
Caramel
Caramel is lower in glycemic index (difference - 9)
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. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/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.