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  6. Cheese crackers vs. Granola bars

Cheese crackers vs. Granola bars — In-Depth Nutrition Comparison

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How are cheese crackers and granola bars different?

  • Cheese crackers are higher in folate, vitamin B3, vitamin B1, iron, and vitamin B2; however, granola bars are richer in manganese, copper, and magnesium.
  • Daily need coverage for manganese for granola bars is 53% higher.
  • Cheese crackers contain 7 times more folate than granola bars. While cheese crackers contain 152µg of folate, granola bars contain only 23µg.
  • Granola bars have less sodium.

Crackers, cheese, regular and Snacks, granola bars, hard, plain are the varieties used in this article.

Infographic

Cheese crackers vs Granola bars 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 18% 41% 14% 183% 42% 32% 86% 127% 73% 74%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 18% 30% 111% 131% 55% 119% 38% 232% 88%
Contains more CalciumCalcium +123%
Contains more IronIron +65.4%
Contains more MagnesiumMagnesium +288%
Contains more PotassiumPotassium +115.4%
Contains more CopperCopper +213.6%
Contains more ZincZinc +70.6%
Contains more PhosphorusPhosphorus +38.5%
Contains less SodiumSodium -69.8%
Contains more ManganeseManganese +216.2%
Contains more SeleniumSelenium +20%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 5.7% 44% 141% 78% 115% 28% 39% 43% 24% 114%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 0.67% 42% 66% 27% 30% 49% 20% 0% 37% 17%
Contains more Vitamin AVitamin A +750%
Contains more Vitamin B1Vitamin B1 +112.9%
Contains more Vitamin B2Vitamin B2 +184%
Contains more Vitamin B3Vitamin B3 +286.7%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +560.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +72.2%
Contains more Vitamin KVitamin K +55.3%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~2.09mg

All nutrients comparison - raw data values

Nutrient Cheese crackers Granola bars DV% diff.
Manganese 0.562mg 1.777mg 53%
Folate 152µg 23µg 32%
Copper 0.125mg 0.392mg 30%
Sodium 973mg 294mg 30%
Vitamin B3 6.113mg 1.581mg 28%
Vitamin B1 0.562mg 0.264mg 25%
Iron 4.88mg 2.95mg 24%
Starch 52.56g 22%
Magnesium 25mg 97mg 17%
Vitamin B2 0.338mg 0.119mg 17%
Vitamin B12 0.34µg 0µg 14%
Saturated fat 5.288g 2.37g 13%
Polyunsaturated fat 10.09g 12.05g 13%
Fiber 2.3g 5.3g 12%
Phosphorus 200mg 277mg 11%
Calcium 136mg 61mg 8%
Zinc 1.19mg 2.03mg 8%
Vitamin B5 0.472mg 0.813mg 7%
Vitamin B6 0.17mg 0.085mg 7%
Fats 22.74g 19.8g 5%
Potassium 156mg 336mg 5%
Selenium 13.5µg 16.2µg 5%
Vitamin K 9.4µg 14.6µg 4%
Monounsaturated fat 5.744g 4.38g 3%
Protein 10.93g 10.1g 2%
Carbs 59.42g 64.4g 2%
Vitamin A 17µg 2µg 2%
Choline 8.7mg 22mg 2%
Calories 489kcal 471kcal 1%
Vitamin C 0mg 0.9mg 1%
Cholesterol 3mg 0mg 1%
Vitamin E 2.19mg 2.09mg 1%
Protein per 100 calories 2.2g 2.1g N/A
Calories per 10 g protein 447kcal 466kcal N/A
Weight per 100 calories 20g 21g N/A
Unsaturated / Saturated Fat ratio 3 6.9 N/A
Net carbs 57.12g 59.1g N/A
Vitamin D* 1 IU 0 IU 0%
Sugar 4.53g 28.57g N/A
Trans fat 0.542g N/A
Tryptophan 0.129mg 0.177mg 0%
Threonine 0.295mg 0.264mg 0%
Isoleucine 0.424mg 0.352mg 0%
Leucine 0.744mg 0.724mg 0%
Lysine 0.418mg 0.4mg 0%
Methionine 0.194mg 0.177mg 0%
Phenylalanine 0.49mg 0.479mg 0%
Valine 0.478mg 0.508mg 0%
Histidine 0.245mg 0.216mg 0%
Fructose 0.37g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.715g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 9.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 g
10% 20% 64% 4% 2%
Protein: 10.1 g
Fats: 19.8 g
Carbs: 64.4 g
Water: 3.9 g
Other: 1.8 g
Contains more FatsFats +14.8%
Contains more OtherOther +86.7%
~equal in Protein ~10.1g
~equal in Carbs ~64.4g
~equal in Water ~3.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 27% 48%
Saturated fat: Sat. Fat 5.288 g
Monounsaturated fat: Mono. Fat 5.744 g
Polyunsaturated fat: Poly. Fat 10.09 g
13% 23% 64%
Saturated fat: Sat. Fat 2.37 g
Monounsaturated fat: Mono. Fat 4.38 g
Polyunsaturated fat: Poly. Fat 12.05 g
Contains more Mono. FatMonounsaturated fat +31.1%
Contains less Sat. FatSaturated fat -55.2%
Contains more Poly. FatPolyunsaturated fat +19.4%

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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. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/nutrients
  2. Granola bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167542/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.