Cheese vs. Graham cracker — In-Depth Nutrition Comparison
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Important differences between cheese and graham cracker
- Cheese has more calcium, vitamin B12, selenium, phosphorus, and vitamin A; however, graham cracker has more iron, manganese, and vitamin B3.
- Cheese's daily need coverage for saturated fat is 86% more.
- Graham cracker is lower in cholesterol.
- Graham cracker has a higher glycemic index than cheese.
The food varieties used in the comparison are Cheese, cheddar 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 CalciumCalcium | +822.1% |
| Contains more ZincZinc | +279.2% |
| Contains more PhosphorusPhosphorus | +145.9% |
| Contains more SeleniumSelenium | +352.4% |
| Contains more MagnesiumMagnesium | +48.1% |
| Contains more PotassiumPotassium | +123.7% |
| Contains more IronIron | +2600% |
| Contains more CopperCopper | +466.7% |
| Contains less SodiumSodium | -29.7% |
| Contains more ManganeseManganese | +3674.1% |
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 DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +35% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +179.7% |
| Contains more Vitamin EVitamin E | +112.7% |
| Contains more Vitamin B1Vitamin B1 | +813.8% |
| Contains more Vitamin B3Vitamin B3 | +7423.7% |
| Contains more Vitamin B6Vitamin B6 | +136.4% |
| Contains more Vitamin KVitamin K | +495.8% |
| Contains more FolateFolate | +237% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 18.867g | 1.633g | 78% |
| Calcium | 710mg | 77mg | 63% |
| Iron | 0.14mg | 3.78mg | 46% |
| Vitamin B12 | 1.1µg | 0µg | 46% |
| Manganese | 0.027mg | 1.019mg | 43% |
| Selenium | 28.5µg | 6.3µg | 40% |
| Phosphorus | 455mg | 185mg | 39% |
| Vitamin A | 330µg | 0µg | 37% |
| Fats | 33.31g | 10.6g | 35% |
| Cholesterol | 99mg | 0mg | 33% |
| Protein | 22.87g | 6.69g | 32% |
| Vitamin B3 | 0.059mg | 4.439mg | 27% |
| Polyunsaturated fat | 1.421g | 5.388g | 26% |
| Carbs | 3.09g | 77.66g | 25% |
| Zinc | 3.64mg | 0.96mg | 24% |
| Vitamin B1 | 0.029mg | 0.265mg | 20% |
| Starch | 46.56g | 19% | |
| Monounsaturated fat | 9.246g | 2.509g | 17% |
| Copper | 0.03mg | 0.17mg | 16% |
| Folate | 27µg | 91µg | 16% |
| Fiber | 0g | 3.4g | 14% |
| Vitamin K | 2.4µg | 14.3µg | 10% |
| Vitamin B2 | 0.428mg | 0.317mg | 9% |
| Sodium | 653mg | 459mg | 8% |
| Vitamin B6 | 0.066mg | 0.156mg | 7% |
| Vitamin E | 0.71mg | 1.51mg | 5% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Potassium | 76mg | 170mg | 3% |
| Magnesium | 27mg | 40mg | 3% |
| Vitamin D | 24IU | 0IU | 3% |
| Choline | 16.5mg | 5.9mg | 2% |
| Fructose | 0g | 0.99g | 1% |
| Calories | 404kcal | 430kcal | 1% |
| Net carbs | 3.09g | 74.26g | N/A |
| Sugar | 0.48g | 24.85g | N/A |
| Vitamin B5 | 0.41mg | 0.42mg | 0% |
| Trans fat | 0.917g | 0.055g | N/A |
| Tryptophan | 0.547mg | 0% | |
| Threonine | 1.044mg | 0% | |
| Isoleucine | 1.206mg | 0% | |
| Leucine | 1.939mg | 0% | |
| Lysine | 1.025mg | 0% | |
| Methionine | 0.547mg | 0% | |
| Phenylalanine | 1.074mg | 0% | |
| Valine | 1.404mg | 0% | |
| Histidine | 0.547mg | 0% | |
| Omega-3 - EPA | 0.01g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-3 - DPA | 0.017g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.87 g
Fats:
33.31 g
Carbs:
3.09 g
Water:
37.02 g
Other:
3.71 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +241.9% |
| Contains more FatsFats | +214.2% |
| Contains more WaterWater | +992% |
| Contains more OtherOther | +123.5% |
| Contains more CarbsCarbs | +2413.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
18.867 g
Monounsaturated fat:
Mono. Fat
9.246 g
Polyunsaturated fat:
Poly. Fat
1.421 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 | +268.5% |
| Contains less Sat. FatSaturated fat | -91.3% |
| Contains more Poly. FatPolyunsaturated fat | +279.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.26 g
Fructose:
0 g
Lactose:
0.12 g
Maltose:
0 g
Galactose:
0.1 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 LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +300% |
| Contains more FructoseFructose | +∞% |
~equal in
Maltose
~0g
