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Cheese sandwich vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between Cheese sandwich and Graham cracker?

  • Cheese sandwich is richer in Selenium, Phosphorus, Calcium, Vitamin B2, Vitamin B6, and Vitamin B1, yet Graham cracker is richer in Iron, and Vitamin B3.
  • Cheese sandwich's daily need coverage for Selenium is 33% higher.
  • Cheese sandwich has 3 times more Calcium than Graham cracker. Cheese sandwich has 204mg of Calcium, while Graham cracker has 77mg.
  • Graham cracker contains less Saturated Fat.

We used Crackers, wheat, sandwich, with cheese filling and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Cheese sandwich 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.
Contains more Calcium +164.9%
Contains more Magnesium +35%
Contains more Phosphorus +106.5%
Contains more Potassium +80%
Contains more Selenium +285.7%
Contains more Iron +44.3%
Contains less Sodium -45.3%
Contains more Zinc +10.3%
Equal in Copper - 0.17
Equal in Manganese - 1.019
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains more Calcium +164.9%
Contains more Magnesium +35%
Contains more Phosphorus +106.5%
Contains more Potassium +80%
Contains more Selenium +285.7%
Contains more Iron +44.3%
Contains less Sodium -45.3%
Contains more Zinc +10.3%
Equal in Copper - 0.17
Equal in Manganese - 1.019

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 A +3450%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +34.7%
Contains more Vitamin B5 +48.1%
Contains more Vitamin B6 +67.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +39.4%
Contains more Folate +42.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin A +3450%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +34.7%
Contains more Vitamin B5 +48.1%
Contains more Vitamin B6 +67.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +39.4%
Contains more Folate +42.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +46.5%
Contains more Fats +135.8%
Contains more Other +128.9%
Contains more Carbs +33.4%
Equal in Water - 3.39
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 Protein +46.5%
Contains more Fats +135.8%
Contains more Other +128.9%
Contains more Carbs +33.4%
Equal in Water - 3.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +312.6%
Contains more Polyunsaturated fat +70.1%
Contains less Saturated Fat -60.5%
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains more Monounsaturated Fat +312.6%
Contains more Polyunsaturated fat +70.1%
Contains less Saturated Fat -60.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese sandwich Graham cracker Opinion
Net carbs 55.1g 74.26g Graham cracker
Protein 9.8g 6.69g Cheese sandwich
Fats 25g 10.6g Cheese sandwich
Carbs 58.2g 77.66g Graham cracker
Calories 497kcal 430kcal Cheese sandwich
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g Cheese sandwich
Fiber 3.1g 3.4g Graham cracker
Calcium 204mg 77mg Cheese sandwich
Iron 2.62mg 3.78mg Graham cracker
Magnesium 54mg 40mg Cheese sandwich
Phosphorus 382mg 185mg Cheese sandwich
Potassium 306mg 170mg Cheese sandwich
Sodium 839mg 459mg Graham cracker
Zinc 0.87mg 0.96mg Graham cracker
Copper 0.16mg 0.17mg Graham cracker
Manganese 1.083mg 1.019mg Cheese sandwich
Selenium 24.3µg 6.3µg Cheese sandwich
Vitamin A 71IU 2IU Cheese sandwich
Vitamin A RAE 21µg 0µg Cheese sandwich
Vitamin E 1.51mg Graham cracker
Vitamin C 1.5mg 0mg Cheese sandwich
Vitamin B1 0.358mg 0.265mg Cheese sandwich
Vitamin B2 0.427mg 0.317mg Cheese sandwich
Vitamin B3 3.185mg 4.439mg Graham cracker
Vitamin B5 0.622mg 0.42mg Cheese sandwich
Vitamin B6 0.261mg 0.156mg Cheese sandwich
Folate 64µg 91µg Graham cracker
Vitamin B12 0.12µg 0µg Cheese sandwich
Vitamin K 14.3µg Graham cracker
Tryptophan 0.13mg Cheese sandwich
Threonine 0.298mg Cheese sandwich
Isoleucine 0.383mg Cheese sandwich
Leucine 0.698mg Cheese sandwich
Lysine 0.344mg Cheese sandwich
Methionine 0.167mg Cheese sandwich
Phenylalanine 0.472mg Cheese sandwich
Valine 0.438mg Cheese sandwich
Histidine 0.219mg Cheese sandwich
Cholesterol 7mg 0mg Graham cracker
Trans Fat 0.055g Cheese sandwich
Saturated Fat 4.129g 1.633g Graham cracker
Monounsaturated Fat 10.351g 2.509g Cheese sandwich
Polyunsaturated fat 9.166g 5.388g Cheese sandwich
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Graham cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Cheese sandwich
35%
Graham cracker
Minerals Daily Need Coverage Score
85%
Cheese sandwich
60%
Graham cracker

Comparison summary

Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 380mg)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Graham cracker
Graham cracker is lower in Saturated Fat (difference - 2.496g)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 24.85g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
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.

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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.