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Graham cracker vs. American cheese — In-Depth Nutrition Comparison

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What are the main differences between graham cracker and American cheese?

  • Graham cracker is richer in manganese, iron, and vitamin B3, yet American cheese is richer in calcium, phosphorus, vitamin B12, and selenium.
  • American cheese's daily need coverage for calcium is 97% higher.
  • Graham cracker has 58 times more vitamin B3 than American cheese. Graham cracker has 4.439mg of vitamin B3, while American cheese has 0.076mg.
  • Graham cracker contains less sodium.
  • American cheese has a lower glycemic index than graham cracker.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Cheese, pasteurized process, American, without added vitamin D types in this comparison.

Infographic

Graham cracker vs American cheese 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +53.8%
Contains more PotassiumPotassium +28.8%
Contains more IronIron +500%
Contains more CopperCopper +269.6%
Contains less SodiumSodium -72.5%
Contains more ManganeseManganese +2385.4%
Contains more CalciumCalcium +1257.1%
Contains more ZincZinc +159.4%
Contains more PhosphorusPhosphorus +246.5%
Contains more SeleniumSelenium +220.6%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin EVitamin E +88.8%
Contains more Vitamin B1Vitamin B1 +1666.7%
Contains more Vitamin B2Vitamin B2 +35.5%
Contains more Vitamin B3Vitamin B3 +5740.8%
Contains more Vitamin B6Vitamin B6 +188.9%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +1037.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +513.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.403mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +1998.9%
Contains more ProteinProtein +171%
Contains more FatsFats +199.9%
Contains more WaterWater +1068.4%
Contains more OtherOther +307.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -91%
Contains more Poly. FatPolyunsaturated fat +319%
Contains more Mono. FatMonounsaturated fat +228.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Graham cracker American cheese DV% diff.
Calcium 77mg 1045mg 97%
Saturated fat 1.633g 18.057g 75%
Phosphorus 185mg 641mg 65%
Vitamin B12 0µg 1.5µg 63%
Sodium 459mg 1671mg 53%
Manganese 1.019mg 0.041mg 43%
Iron 3.78mg 0.63mg 39%
Cholesterol 0mg 100mg 33%
Fats 10.6g 31.79g 33%
Vitamin A 0µg 250µg 28%
Vitamin B3 4.439mg 0.076mg 27%
Polyunsaturated fat 5.388g 1.286g 27%
Carbs 77.66g 3.7g 25%
Selenium 6.3µg 20.2µg 25%
Protein 6.69g 18.13g 23%
Folate 91µg 8µg 21%
Vitamin B1 0.265mg 0.015mg 21%
Starch 46.56g 19%
Copper 0.17mg 0.046mg 14%
Zinc 0.96mg 2.49mg 14%
Fiber 3.4g 0g 14%
Monounsaturated fat 2.509g 8.236g 14%
Vitamin K 14.3µg 2.6µg 10%
Vitamin B6 0.156mg 0.054mg 8%
Choline 5.9mg 36.2mg 6%
Vitamin B2 0.317mg 0.234mg 6%
Vitamin E 1.51mg 0.8mg 5%
Calories 430kcal 371kcal 3%
Vitamin D 0IU 23IU 3%
Magnesium 40mg 26mg 3%
Vitamin D 0µg 0.6µg 3%
Fructose 0.99g 0g 1%
Potassium 170mg 132mg 1%
Net carbs 74.26g 3.7g N/A
Sugar 24.85g 2.26g N/A
Vitamin B5 0.42mg 0.403mg 0%
Trans fat 0.055g 1.144g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.599g 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.033g N/A
Omega-6 - Eicosadienoic acid 0.004g 0.009g N/A
Omega-6 - Linoleic acid 4.735g 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker American cheese
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
32%
Graham cracker
33%
American cheese
Minerals Daily Need Coverage Score
60%
Graham cracker
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 1212mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 16.424g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.4)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 22.59g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 47)
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.

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.