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Crackers vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between crackers and graham cracker

  • Crackers have more vitamin K, vitamin B1, vitamin B2, vitamin E, and phosphorus; however, graham cracker has more manganese, copper, and vitamin B6.
  • Crackers' daily need coverage for vitamin K is 46% more.
  • Crackers have 3 times more saturated fat than graham cracker. Crackers have 5.562g of saturated fat, while graham cracker has 1.633g.
  • Graham cracker has a higher glycemic index than crackers.

The food varieties used in the comparison are Crackers, standard snack-type, regular and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 CalciumCalcium +55.8%
Contains more PhosphorusPhosphorus +34.1%
Contains more MagnesiumMagnesium +122.2%
Contains more PotassiumPotassium +44.1%
Contains more CopperCopper +63.5%
Contains more ZincZinc +95.9%
Contains less SodiumSodium -36.8%
Contains more ManganeseManganese +107.5%
~equal in Iron ~3.78mg
~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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 EVitamin E +100.7%
Contains more Vitamin B1Vitamin B1 +57%
Contains more Vitamin B2Vitamin B2 +43.8%
Contains more Vitamin KVitamin K +384.6%
Contains more CholineCholine +62.7%
Contains more Vitamin B6Vitamin B6 +147.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.439mg
~equal in Vitamin B5 ~0.42mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~91µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +149.3%
Contains more OtherOther +50%
Contains more CarbsCarbs +26.7%
~equal in Protein ~6.69g
~equal in Water ~3.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +161.2%
Contains more Poly. FatPolyunsaturated fat +143.8%
Contains less Sat. FatSaturated fat -70.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
65% 32%
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 MaltoseMaltose +∞%
Contains more SucroseSucrose +228.3%
Contains more GlucoseGlucose +121.3%
Contains more FructoseFructose +241.4%
~equal in Starch ~46.56g
~equal in Lactose ~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.
Crackers Graham cracker
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crackers Graham cracker DV% diff.
Polyunsaturated fat 13.137g 5.388g 52%
Vitamin K 69.3µg 14.3µg 46%
Fats 26.43g 10.6g 24%
Manganese 0.491mg 1.019mg 23%
Saturated fat 5.562g 1.633g 18%
Vitamin B1 0.416mg 0.265mg 13%
Sodium 726mg 459mg 12%
Vitamin B2 0.456mg 0.317mg 11%
Monounsaturated fat 6.553g 2.509g 10%
Vitamin E 3.03mg 1.51mg 10%
Phosphorus 248mg 185mg 9%
Copper 0.104mg 0.17mg 7%
Vitamin B6 0.063mg 0.156mg 7%
Carbs 61.3g 77.66g 5%
Magnesium 18mg 40mg 5%
Calcium 120mg 77mg 4%
Zinc 0.49mg 0.96mg 4%
Fiber 2.3g 3.4g 4%
Calories 510kcal 430kcal 4%
Iron 4.03mg 3.78mg 3%
Potassium 118mg 170mg 2%
Selenium 6.7µg 6.3µg 1%
Vitamin B3 4.352mg 4.439mg 1%
Starch 49.69g 46.56g 1%
Fructose 0.29g 0.99g 1%
Choline 9.6mg 5.9mg 1%
Protein 6.64g 6.69g 0%
Net carbs 59g 74.26g N/A
Sugar 8.18g 24.85g N/A
Vitamin B5 0.417mg 0.42mg 0%
Folate 92µg 91µg 0%
Trans fat 1.076g 0.055g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Omega-3 - ALA 1.485g 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.062g 0.024g N/A
Omega-6 - Eicosadienoic acid 0.009g 0.004g N/A
Omega-6 - Linoleic acid 11.48g 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Crackers
32%
Graham cracker
Minerals Daily Need Coverage Score
56%
Crackers
60%
Graham cracker

Comparison summary

Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 267mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 3.929g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.4)
Which food is lower in Sugar?
Crackers
Crackers is lower in Sugar (difference - 16.67g)
Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.