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Chocolate chip cookie vs. Graham cracker — In-Depth Nutrition Comparison

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Differences between chocolate chip cookie and graham cracker

  • Chocolate chip cookie has more copper and vitamin A, while graham cracker has more vitamin B3, iron, manganese, folate, phosphorus, and vitamin B2.
  • Chocolate chip cookie's daily need coverage for saturated fat is 62% higher.
  • Chocolate chip cookie has a lower glycemic index. The glycemic index of chocolate chip cookie is 50, while the glycemic index of graham cracker is 74.

The food types used in this comparison are Cookies, chocolate chip, prepared from recipe, made with butter and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Chocolate chip cookie 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +30%
Contains more CopperCopper +127.1%
Contains less SodiumSodium -25.7%
Contains more SeleniumSelenium +77.8%
Contains more CalciumCalcium +102.6%
Contains more IronIron +52.4%
Contains more PhosphorusPhosphorus +85%
Contains more ManganeseManganese +53.7%
~equal in Zinc ~0.96mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B2Vitamin B2 +79.1%
Contains more Vitamin B3Vitamin B3 +225.2%
Contains more Vitamin B5Vitamin B5 +62.2%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more FolateFolate +175.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate chip cookie Graham cracker DV% diff.
Saturated fat 14.071g 1.633g 57%
Fats 28.4g 10.6g 27%
Copper 0.386mg 0.17mg 24%
Cholesterol 70mg 0mg 23%
Starch 46.56g 19%
Vitamin B3 1.365mg 4.439mg 19%
Iron 2.48mg 3.78mg 16%
Manganese 0.663mg 1.019mg 15%
Vitamin A 139µg 0µg 15%
Folate 33µg 91µg 15%
Fiber 3.4g 14%
Monounsaturated fat 8.241g 2.509g 14%
Vitamin K 14.3µg 12%
Phosphorus 100mg 185mg 12%
Vitamin B2 0.177mg 0.317mg 11%
Vitamin E 1.51mg 10%
Selenium 11.2µg 6.3µg 9%
Vitamin B1 0.184mg 0.265mg 7%
Vitamin B6 0.084mg 0.156mg 6%
Carbs 58.2g 77.66g 6%
Polyunsaturated fat 4.541g 5.388g 6%
Sodium 341mg 459mg 5%
Calcium 38mg 77mg 4%
Magnesium 55mg 40mg 4%
Calories 488kcal 430kcal 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin B5 0.259mg 0.42mg 3%
Protein 5.7g 6.69g 2%
Potassium 221mg 170mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 58.2g 74.26g N/A
Sugar 24.85g N/A
Zinc 0.94mg 0.96mg 0%
Trans fat 0.055g N/A
Tryptophan 0.072mg 0%
Threonine 0.191mg 0%
Isoleucine 0.224mg 0%
Leucine 0.391mg 0%
Lysine 0.214mg 0%
Methionine 0.106mg 0%
Phenylalanine 0.27mg 0%
Valine 0.279mg 0%
Histidine 0.123mg 0%
Omega-3 - DHA 0.003g 0g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 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 FatsFats +167.9%
Contains more WaterWater +68.1%
Contains more OtherOther +20.5%
Contains more ProteinProtein +17.4%
Contains more CarbsCarbs +33.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
17% 26% 57%
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 +228.5%
Contains less Sat. FatSaturated fat -88.4%
Contains more Poly. FatPolyunsaturated fat +18.7%

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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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.