Cheese crackers vs. Graham cracker — In-Depth Nutrition Comparison
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What are the differences between cheese crackers and graham cracker?
- Cheese crackers are higher in vitamin B1, folate, vitamin B12, iron, selenium, vitamin B3, and calcium, yet graham cracker is higher in manganese.
- Cheese crackers' daily need coverage for vitamin B1 is 25% more.
- The amount of saturated fat in graham cracker is lower.
- The glycemic index of cheese crackers is lower.
We used Crackers, cheese, regular and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.
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 more CalciumCalcium | +76.6% |
| Contains more IronIron | +29.1% |
| Contains more ZincZinc | +24% |
| Contains more SeleniumSelenium | +114.3% |
| Contains more MagnesiumMagnesium | +60% |
| Contains more CopperCopper | +36% |
| Contains less SodiumSodium | -52.8% |
| Contains more ManganeseManganese | +81.3% |
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 EVitamin E | +45% |
| Contains more Vitamin B1Vitamin B1 | +112.1% |
| Contains more Vitamin B3Vitamin B3 | +37.7% |
| Contains more Vitamin B5Vitamin B5 | +12.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +67% |
| Contains more CholineCholine | +47.5% |
| Contains more Vitamin KVitamin K | +52.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.93 g
Fats:
22.74 g
Carbs:
59.42 g
Water:
3.55 g
Other:
3.36 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +63.4% |
| Contains more FatsFats | +114.5% |
| Contains more OtherOther | +102.4% |
| Contains more CarbsCarbs | +30.7% |
~equal in
Water
~3.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.288 g
Monounsaturated fat:
Mono. Fat
5.744 g
Polyunsaturated fat:
Poly. Fat
10.09 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 | +128.9% |
| Contains more Poly. FatPolyunsaturated fat | +87.3% |
| Contains less Sat. FatSaturated fat | -69.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
52.56 g
Sucrose:
0 g
Glucose:
0.3 g
Fructose:
0.37 g
Lactose:
0 g
Maltose:
3.84 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 StarchStarch | +12.9% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +246.7% |
| Contains more FructoseFructose | +167.6% |
~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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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 10.09g | 5.388g | 31% |
| Vitamin B1 | 0.562mg | 0.265mg | 25% |
| Sodium | 973mg | 459mg | 22% |
| Manganese | 0.562mg | 1.019mg | 20% |
| Fats | 22.74g | 10.6g | 19% |
| Saturated fat | 5.288g | 1.633g | 17% |
| Folate | 152µg | 91µg | 15% |
| Vitamin B12 | 0.34µg | 0µg | 14% |
| Iron | 4.88mg | 3.78mg | 14% |
| Selenium | 13.5µg | 6.3µg | 13% |
| Vitamin B3 | 6.113mg | 4.439mg | 10% |
| Monounsaturated fat | 5.744g | 2.509g | 8% |
| Protein | 10.93g | 6.69g | 8% |
| Calcium | 136mg | 77mg | 6% |
| Carbs | 59.42g | 77.66g | 6% |
| Copper | 0.125mg | 0.17mg | 5% |
| Vitamin E | 2.19mg | 1.51mg | 5% |
| Magnesium | 25mg | 40mg | 4% |
| Fiber | 2.3g | 3.4g | 4% |
| Vitamin K | 9.4µg | 14.3µg | 4% |
| Calories | 489kcal | 430kcal | 3% |
| Vitamin A | 17µg | 0µg | 2% |
| Phosphorus | 200mg | 185mg | 2% |
| Vitamin B2 | 0.338mg | 0.317mg | 2% |
| Starch | 52.56g | 46.56g | 2% |
| Zinc | 1.19mg | 0.96mg | 2% |
| Choline | 8.7mg | 5.9mg | 1% |
| Fructose | 0.37g | 0.99g | 1% |
| Vitamin B6 | 0.17mg | 0.156mg | 1% |
| Vitamin B5 | 0.472mg | 0.42mg | 1% |
| Cholesterol | 3mg | 0mg | 1% |
| Net carbs | 57.12g | 74.26g | N/A |
| Vitamin D | 1IU | 0IU | 0% |
| Potassium | 156mg | 170mg | 0% |
| Sugar | 4.53g | 24.85g | N/A |
| Trans fat | 0.542g | 0.055g | N/A |
| Tryptophan | 0.129mg | 0% | |
| Threonine | 0.295mg | 0% | |
| Isoleucine | 0.424mg | 0% | |
| Leucine | 0.744mg | 0% | |
| Lysine | 0.418mg | 0% | |
| Methionine | 0.194mg | 0% | |
| Phenylalanine | 0.49mg | 0% | |
| Valine | 0.478mg | 0% | |
| Histidine | 0.245mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.715g | 0.599g | N/A |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.024g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 9.25g | 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
49%
32%
Minerals Daily Need Coverage Score
69%
60%
Comparison summary
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 514mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 3.655g)
Which food is lower in Sugar?
Cheese crackers is lower in Sugar (difference - 20.32g)
Which food is lower in glycemic index?
Cheese crackers is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.