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  6. Cookies, brownies, commercially prepared vs. Graham cracker

Cookies, brownies, commercially prepared vs. Graham cracker — In-Depth Nutrition Comparison

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The main differences between cookies, brownies, commercially prepared and graham cracker

  • Cookies, brownies, commercially prepared contains less manganese, iron, vitamin B3, phosphorus, folate, vitamin B6, vitamin E, and vitamin B2 than graham cracker.
  • Daily need coverage for manganese for graham cracker is 39% higher.
  • Graham cracker has 3 times less saturated fat than cookies, brownies, commercially prepared. Cookies, brownies, commercially prepared has 4.235g of saturated fat, while graham cracker has 1.633g.

Food types used in this article are Cookies, brownies, commercially prepared and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Cookies, brownies, commercially prepared 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 8.7% 13% 84% 75% 20% 43% 37% 17% 34%
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 CopperCopper +31.8%
Contains less SodiumSodium -37.7%
Contains more MagnesiumMagnesium +29%
Contains more CalciumCalcium +165.5%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +68%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +83.2%
Contains more ManganeseManganese +696.1%
~equal in Selenium ~6.3µg

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% 6.7% 3% 0% 64% 48% 32% 33% 8.1% 8.8% 16% 35% 5.5%
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 AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +30.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +69.5%
Contains more Vitamin EVitamin E +906.7%
Contains more Vitamin B2Vitamin B2 +51%
Contains more Vitamin B3Vitamin B3 +157.9%
Contains more Vitamin B6Vitamin B6 +345.7%
Contains more Vitamin KVitamin K +120%
Contains more FolateFolate +93.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.265mg

All nutrients comparison - raw data values

Nutrient Cookies, brownies, commercially prepared Graham cracker DV% diff.
Manganese 0.128mg 1.019mg 39%
Polyunsaturated fat 2.259g 5.388g 21%
Starch 46.56g 19%
Iron 2.25mg 3.78mg 19%
Vitamin B3 1.721mg 4.439mg 17%
Monounsaturated fat 8.965g 2.509g 16%
Saturated fat 4.235g 1.633g 12%
Phosphorus 101mg 185mg 12%
Folate 47µg 91µg 11%
Vitamin B6 0.035mg 0.156mg 9%
Fats 16.3g 10.6g 9%
Vitamin E 0.15mg 1.51mg 9%
Sodium 286mg 459mg 8%
Vitamin B2 0.21mg 0.317mg 8%
Vitamin K 6.5µg 14.3µg 7%
Cholesterol 17mg 0mg 6%
Copper 0.224mg 0.17mg 6%
Calcium 29mg 77mg 5%
Carbs 63.9g 77.66g 5%
Fiber 2.1g 3.4g 5%
Protein 4.8g 6.69g 4%
Vitamin B5 0.547mg 0.42mg 3%
Vitamin B12 0.07µg 0µg 3%
Magnesium 31mg 40mg 2%
Vitamin A 20µg 0µg 2%
Zinc 0.72mg 0.96mg 2%
Choline 10mg 5.9mg 1%
Caffeine 2mg 0mg 1%
Fructose 0.99g 1%
Calories 405kcal 430kcal 1%
Vitamin B1 0.255mg 0.265mg 1%
Potassium 149mg 170mg 1%
Net carbs 61.8g 74.26g N/A
Sugar 36.61g 24.85g N/A
Selenium 6.3µg 6.3µg 0%
Trans fat 0.055g N/A
Tryptophan 0.064mg 0%
Threonine 0.189mg 0%
Isoleucine 0.224mg 0%
Leucine 0.361mg 0%
Lysine 0.26mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.241mg 0%
Valine 0.264mg 0%
Histidine 0.102mg 0%
Omega-3 - DHA 0.001g 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
5% 16% 64% 14%
Protein: 4.8 g
Fats: 16.3 g
Carbs: 63.9 g
Water: 13.6 g
Other: 1.4 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 +53.8%
Contains more WaterWater +301.2%
Contains more ProteinProtein +39.4%
Contains more CarbsCarbs +21.5%
Contains more OtherOther +18.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 58% 15%
Saturated fat: Sat. Fat 4.235 g
Monounsaturated fat: Mono. Fat 8.965 g
Polyunsaturated fat: Poly. Fat 2.259 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 +257.3%
Contains less Sat. FatSaturated fat -61.4%
Contains more Poly. FatPolyunsaturated fat +138.5%

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. Cookies, brownies, commercially prepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172713/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.