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  6. Cocoa bean vs. Graham cracker

Cocoa bean vs. Graham cracker — In-Depth Nutrition Comparison

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How are Cocoa bean and Graham cracker different?

  • Cocoa bean has more Copper, Iron, Manganese, Fiber, Magnesium, Phosphorus, Potassium, and Zinc than Graham cracker.
  • Daily need coverage for Copper from Cocoa bean is 382% higher.
  • Cocoa bean contains 15 times more Potassium than Graham cracker. While Cocoa bean contains 2509mg of Potassium, Graham cracker contains only 170mg.
  • Graham cracker has less Saturated Fat.

Cocoa, dry powder, unsweetened, processed with alkali and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.

Infographic

Cocoa bean vs Graham cracker 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.
Cocoa bean
Cocoa bean
10
:
0
Graham cracker
Graham cracker
Contains more Calcium +44.2%
Contains more Iron +310.6%
Contains more Magnesium +1090%
Contains more Phosphorus +293.5%
Contains more Potassium +1375.9%
Contains less Sodium -95.9%
Contains more Zinc +563.5%
Contains more Copper +2021.8%
Contains more Manganese +266.7%
Contains more Selenium +109.5%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains more Calcium +44.2%
Contains more Iron +310.6%
Contains more Magnesium +1090%
Contains more Phosphorus +293.5%
Contains more Potassium +1375.9%
Contains less Sodium -95.9%
Contains more Zinc +563.5%
Contains more Copper +2021.8%
Contains more Manganese +266.7%
Contains more Selenium +109.5%

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.
Cocoa bean
Cocoa bean
1
:
8
Graham cracker
Graham cracker
Contains more Vitamin B2 +45.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1410%
Contains more Vitamin B1 +140.9%
Contains more Vitamin B3 +85%
Contains more Vitamin B5 +65.4%
Contains more Vitamin B6 +32.2%
Contains more Folate +184.4%
Contains more Vitamin K +495.8%
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
Graham cracker
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 B2 +45.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1410%
Contains more Vitamin B1 +140.9%
Contains more Vitamin B3 +85%
Contains more Vitamin B5 +65.4%
Contains more Vitamin B6 +32.2%
Contains more Folate +184.4%
Contains more Vitamin K +495.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa bean
Cocoa bean
3
:
2
Graham cracker
Graham cracker
Contains more Protein +170.6%
Contains more Fats +23.6%
Contains more Other +369.9%
Contains more Carbs +33.2%
Contains more Water +25.6%
Cocoa bean
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Graham cracker
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 +170.6%
Contains more Fats +23.6%
Contains more Other +369.9%
Contains more Carbs +33.2%
Contains more Water +25.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa bean
Cocoa bean
1
:
2
Graham cracker
Graham cracker
Contains more Monounsaturated Fat +75%
Contains less Saturated Fat -79%
Contains more Polyunsaturated fat +1182.9%
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains more Monounsaturated Fat +75%
Contains less Saturated Fat -79%
Contains more Polyunsaturated fat +1182.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cocoa bean Graham cracker Opinion
Net carbs 28.5g 74.26g Graham cracker
Protein 18.1g 6.69g Cocoa bean
Fats 13.1g 10.6g Cocoa bean
Carbs 58.3g 77.66g Graham cracker
Calories 220kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 1.76g 24.85g Cocoa bean
Fiber 29.8g 3.4g Cocoa bean
Calcium 111mg 77mg Cocoa bean
Iron 15.52mg 3.78mg Cocoa bean
Magnesium 476mg 40mg Cocoa bean
Phosphorus 728mg 185mg Cocoa bean
Potassium 2509mg 170mg Cocoa bean
Sodium 19mg 459mg Cocoa bean
Zinc 6.37mg 0.96mg Cocoa bean
Copper 3.607mg 0.17mg Cocoa bean
Manganese 3.737mg 1.019mg Cocoa bean
Selenium 13.2µg 6.3µg Cocoa bean
Vitamin A 0IU 2IU Graham cracker
Vitamin E 0.1mg 1.51mg Graham cracker
Vitamin B1 0.11mg 0.265mg Graham cracker
Vitamin B2 0.46mg 0.317mg Cocoa bean
Vitamin B3 2.4mg 4.439mg Graham cracker
Vitamin B5 0.254mg 0.42mg Graham cracker
Vitamin B6 0.118mg 0.156mg Graham cracker
Folate 32µg 91µg Graham cracker
Vitamin K 2.4µg 14.3µg Graham cracker
Tryptophan 0.271mg Cocoa bean
Threonine 0.716mg Cocoa bean
Isoleucine 0.701mg Cocoa bean
Leucine 1.097mg Cocoa bean
Lysine 0.907mg Cocoa bean
Methionine 0.187mg Cocoa bean
Phenylalanine 0.869mg Cocoa bean
Valine 1.086mg Cocoa bean
Histidine 0.312mg Cocoa bean
Trans Fat 0.055g Cocoa bean
Saturated Fat 7.76g 1.633g Graham cracker
Monounsaturated Fat 4.39g 2.509g Cocoa bean
Polyunsaturated fat 0.42g 5.388g Graham cracker
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
Cocoa bean 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
21%
Cocoa bean
35%
Graham cracker
Minerals Daily Need Coverage Score
343%
Cocoa bean
60%
Graham cracker

Comparison summary

Which food is lower in Saturated Fat?
Graham cracker
Graham cracker is lower in Saturated Fat (difference - 6.127g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.6)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 23.09g)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 440mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.