Chocolate vs. Graham cracker — In-Depth Nutrition Comparison
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A recap on differences between chocolate and graham cracker
- Chocolate has more copper, iron, magnesium, manganese, and fiber; however, graham cracker is higher in vitamin B3, vitamin B2, and vitamin B1.
- Chocolate covers your daily copper needs 95% more than graham cracker.
- Graham cracker contains 11 times less saturated fat than chocolate. Chocolate contains 18.519g of saturated fat, while graham cracker contains 1.633g.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Cookies, graham crackers, plain or honey (includes cinnamon).
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 MagnesiumMagnesium | +265% |
| Contains more PotassiumPotassium | +228.8% |
| Contains more IronIron | +112.2% |
| Contains more CopperCopper | +504.7% |
| Contains more ZincZinc | +109.4% |
| Contains more PhosphorusPhosphorus | +11.4% |
| Contains less SodiumSodium | -94.8% |
| Contains more ManganeseManganese | +39.3% |
| Contains more CalciumCalcium | +37.5% |
| Contains more SeleniumSelenium | +110% |
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 B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +179.6% |
| Contains more Vitamin B1Vitamin B1 | +960% |
| Contains more Vitamin B2Vitamin B2 | +534% |
| Contains more Vitamin B3Vitamin B3 | +512.3% |
| Contains more Vitamin B5Vitamin B5 | +41.4% |
| Contains more Vitamin B6Vitamin B6 | +271.4% |
| Contains more Vitamin KVitamin K | +76.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.88 g
Fats:
31.28 g
Carbs:
61.17 g
Water:
0.97 g
Other:
1.7 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more FatsFats | +195.1% |
| Contains more ProteinProtein | +37.1% |
| Contains more CarbsCarbs | +27% |
| Contains more WaterWater | +249.5% |
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
18.519 g
Monounsaturated fat:
Mono. Fat
9.54 g
Polyunsaturated fat:
Poly. Fat
1.092 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 | +280.2% |
| Contains less Sat. FatSaturated fat | -91.2% |
| Contains more Poly. FatPolyunsaturated fat | +393.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
46.25 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.65 g
Maltose:
0 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 SucroseSucrose | +102.7% |
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Maltose
~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 Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.028mg | 0.17mg | 95% |
| Saturated fat | 18.519g | 1.633g | 77% |
| Iron | 8.02mg | 3.78mg | 53% |
| Fats | 31.28g | 10.6g | 32% |
| Polyunsaturated fat | 1.092g | 5.388g | 29% |
| Magnesium | 146mg | 40mg | 25% |
| Folate | 91µg | 23% | |
| Vitamin B3 | 0.725mg | 4.439mg | 23% |
| Vitamin B2 | 0.05mg | 0.317mg | 21% |
| Vitamin B1 | 0.025mg | 0.265mg | 20% |
| Starch | 46.56g | 19% | |
| Sodium | 24mg | 459mg | 19% |
| Monounsaturated fat | 9.54g | 2.509g | 18% |
| Manganese | 1.419mg | 1.019mg | 17% |
| Fiber | 7g | 3.4g | 14% |
| Potassium | 559mg | 170mg | 11% |
| Caffeine | 43mg | 0mg | 11% |
| Zinc | 2.01mg | 0.96mg | 10% |
| Vitamin B12 | 0.23µg | 0µg | 10% |
| Vitamin B6 | 0.042mg | 0.156mg | 9% |
| Calories | 546kcal | 430kcal | 6% |
| Selenium | 3µg | 6.3µg | 6% |
| Vitamin E | 0.54mg | 1.51mg | 6% |
| Carbs | 61.17g | 77.66g | 5% |
| Vitamin K | 8.1µg | 14.3µg | 5% |
| Protein | 4.88g | 6.69g | 4% |
| Cholesterol | 8mg | 0mg | 3% |
| Phosphorus | 206mg | 185mg | 3% |
| Calcium | 56mg | 77mg | 2% |
| Vitamin B5 | 0.297mg | 0.42mg | 2% |
| Choline | 5.9mg | 1% | |
| Fructose | 0g | 0.99g | 1% |
| Net carbs | 54.17g | 74.26g | N/A |
| Sugar | 47.9g | 24.85g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Trans fat | 0.112g | 0.055g | N/A |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.085g | 0.599g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.024g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 0.947g | 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
9%
32%
Minerals Daily Need Coverage Score
116%
60%
Comparison summary
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Graham cracker is lower in Sugar (difference - 23.05g)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 16.886g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Sodium?
Chocolate contains less Sodium (difference - 435mg)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Chocolate is relatively richer in minerals