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Fast food vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between fast food and graham cracker

  • Fast food has more vitamin B12, selenium, zinc, and vitamin B3; however, graham cracker is richer in manganese, iron, vitamin K, and vitamin E.
  • Fast food covers your daily vitamin B12 needs 37% more than graham cracker.

Specific food types used in this comparison are Fast foods, hamburger; single, regular patty; plain and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 PotassiumPotassium +15.9%
Contains more ZincZinc +162.5%
Contains less SodiumSodium -27.9%
Contains more SeleniumSelenium +222.2%
Contains more MagnesiumMagnesium +48.1%
Contains more CalciumCalcium +24.2%
Contains more IronIron +23.5%
Contains more CopperCopper +40.5%
Contains more PhosphorusPhosphorus +38.1%
Contains more ManganeseManganese +185.4%

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +19.6%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B3Vitamin B3 +26.5%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin B6Vitamin B6 +35.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +483.1%
Contains more Vitamin EVitamin E +297.4%
Contains more Vitamin KVitamin K +191.8%
Contains more FolateFolate +13.8%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 ProteinProtein +146.9%
Contains more FatsFats +13.3%
Contains more WaterWater +1034.2%
Contains more CarbsCarbs +146.5%
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 +92.7%
Contains less Sat. FatSaturated fat -63.7%
Contains more Poly. FatPolyunsaturated fat +220.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 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 GlucoseGlucose +97.1%
Contains more FructoseFructose +129.3%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +103.6%
Contains more SucroseSucrose +∞%
~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.
Fast food Graham cracker
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fast food Graham cracker DV% diff.
Vitamin B12 0.89µg 0µg 37%
Manganese 0.357mg 1.019mg 29%
Polyunsaturated fat 1.68g 5.388g 25%
Selenium 20.3µg 6.3µg 25%
Protein 16.52g 6.69g 20%
Carbs 31.5g 77.66g 15%
Zinc 2.52mg 0.96mg 14%
Saturated fat 4.493g 1.633g 13%
Cholesterol 33mg 0mg 11%
Starch 22.87g 46.56g 10%
Iron 3.06mg 3.78mg 9%
Vitamin E 0.38mg 1.51mg 8%
Vitamin K 4.9µg 14.3µg 8%
Vitamin B3 5.617mg 4.439mg 7%
Phosphorus 134mg 185mg 7%
Calories 297kcal 430kcal 7%
Fiber 1.7g 3.4g 7%
Sodium 331mg 459mg 6%
Monounsaturated fat 4.835g 2.509g 6%
Choline 34.4mg 5.9mg 5%
Copper 0.121mg 0.17mg 5%
Vitamin B2 0.363mg 0.317mg 4%
Vitamin B6 0.212mg 0.156mg 4%
Vitamin B1 0.317mg 0.265mg 4%
Folate 80µg 91µg 3%
Magnesium 27mg 40mg 3%
Fructose 2.27g 0.99g 2%
Vitamin B5 0.53mg 0.42mg 2%
Calcium 62mg 77mg 2%
Fats 12.01g 10.6g 2%
Vitamin A 9µg 0µg 1%
Potassium 197mg 170mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 29.8g 74.26g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g 24.85g N/A
Trans fat 0.514g 0.055g N/A
Tryptophan 0.144mg 0%
Threonine 0.46mg 0%
Isoleucine 0.642mg 0%
Leucine 1.13mg 0%
Lysine 0.785mg 0%
Methionine 0.306mg 0%
Phenylalanine 0.67mg 0%
Valine 0.728mg 0%
Histidine 0.402mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.121g 0.599g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.004g N/A
Omega-6 - Linoleic acid 1.391g 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food 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
43%
Fast food
32%
Graham cracker
Minerals Daily Need Coverage Score
54%
Fast food
60%
Graham cracker

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 2.86g)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Fast food
Fast food is lower in Sugar (difference - 19.97g)
Which food contains less Sodium?
Fast food
Fast food contains less Sodium (difference - 128mg)
Which food is lower in glycemic index?
Fast food
Fast food is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.