Cereal vs. Graham cracker — In-Depth Nutrition Comparison
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Differences between Cereal and Graham cracker
- Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A, Zinc, and Vitamin C, while Graham cracker has more Phosphorus.
- Cereal's daily need coverage for Vitamin B1 is 502% higher.
- The amount of Sodium in Graham cracker is lower.
The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Cookies, graham crackers, plain or honey (includes cinnamon).
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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 MagnesiumMagnesium | +110.5% |
| Contains more CalciumCalcium | +670% |
| Contains more PotassiumPotassium | +61.9% |
| Contains more CopperCopper | +24.1% |
| Contains more PhosphorusPhosphorus | +140.3% |
| Contains less SodiumSodium | -42.3% |
| Contains more ManganeseManganese | +29% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +139500% |
| Contains more Vitamin B1Vitamin B1 | +2272.8% |
| Contains more Vitamin B2Vitamin B2 | +1120.8% |
| Contains more Vitamin B3Vitamin B3 | +567.3% |
| Contains more Vitamin B6Vitamin B6 | +3737.2% |
| Contains more Vitamin EVitamin E | +1787.5% |
| Contains more Vitamin B5Vitamin B5 | +85.8% |
| Contains more Vitamin KVitamin K | +∞% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more CarbsCarbs | +11.8% |
| Contains more WaterWater | +11.5% |
| Contains more OtherOther | +34.3% |
| Contains more ProteinProtein | +10.4% |
| Contains more FatsFats | +881.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.26 g
Monounsaturated Fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
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 | -84.1% |
| Contains more Mono. FatMonounsaturated Fat | +1129.9% |
| Contains more Poly. FatPolyunsaturated fat | +1422% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
9.74 g
Glucose:
0.27 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0.09 g
Galactose:
0 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 MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +134.3% |
| Contains more GlucoseGlucose | +285.2% |
| Contains more FructoseFructose | +280.8% |
~equal in
Lactose
~0g
~equal in
Galactose
~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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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 378kcal | 430kcal |
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| Protein | 6.06g | 6.69g |
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| Fats | 1.08g | 10.6g |
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| Vitamin C | 38.5mg | 0mg |
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| Net carbs | 85.45g | 74.26g |
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| Carbs | 86.85g | 77.66g |
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| Magnesium | 19mg | 40mg |
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| Calcium | 10mg | 77mg |
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| Potassium | 105mg | 170mg |
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| Iron | 34.06mg | 3.78mg |
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| Sugar | 10.35g | 24.85g |
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| Fiber | 1.4g | 3.4g |
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| Copper | 0.137mg | 0.17mg |
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| Zinc | 7.6mg | 0.96mg |
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| Starch | 46.56g |
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| Phosphorus | 77mg | 185mg |
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| Sodium | 795mg | 459mg |
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| Vitamin A | 2792IU | 2IU |
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| Vitamin A | 814µg | 0µg |
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| Vitamin E | 0.08mg | 1.51mg |
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| Manganese | 0.79mg | 1.019mg |
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| Selenium | 6.3µg | 6.3µg | |
| Vitamin B1 | 6.288mg | 0.265mg |
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| Vitamin B2 | 3.87mg | 0.317mg |
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| Vitamin B3 | 29.62mg | 4.439mg |
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| Vitamin B5 | 0.226mg | 0.42mg |
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| Vitamin B6 | 5.986mg | 0.156mg |
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| Vitamin K | 0µg | 14.3µg |
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| Folate | 91µg |
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| Trans Fat | 0.055g |
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| Choline | 5.9mg |
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| Saturated Fat | 0.26g | 1.633g |
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| Monounsaturated Fat | 0.204g | 2.509g |
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| Polyunsaturated fat | 0.354g | 5.388g |
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| Tryptophan | 0.066mg |
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| Threonine | 0.241mg |
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| Isoleucine | 0.26mg |
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| Leucine | 0.767mg |
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| Lysine | 0.113mg |
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| Methionine | 0.13mg |
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| Phenylalanine | 0.365mg |
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| Valine | 0.344mg |
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| Histidine | 0.162mg |
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| Fructose | 0.26g | 0.99g |
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| Omega-3 - ALA | 0.599g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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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
363%
32%
Minerals Daily Need Coverage Score
183%
60%
Comparison summary
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 336mg)
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cereal is lower in Sugar (difference - 14.5g)
Which food is lower in Saturated Fat?
Cereal is lower in Saturated Fat (difference - 1.373g)
Which food is lower in glycemic index?
Cereal is lower in glycemic index (difference - 5)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.