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Graham cracker vs. Brown sugar — In-Depth Nutrition Comparison

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What are the differences between graham cracker and brown sugar?

  • Graham cracker is richer than brown sugar in manganese, iron, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, copper, and fiber.
  • Graham cracker's daily need coverage for manganese is 42% more.
  • The amount of sodium in brown sugar is lower.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Sugars, brown types in this article.

Infographic

Graham cracker vs Brown sugar 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +344.4%
Contains more PotassiumPotassium +27.8%
Contains more IronIron +432.4%
Contains more CopperCopper +261.7%
Contains more ZincZinc +3100%
Contains more PhosphorusPhosphorus +4525%
Contains more ManganeseManganese +1492.2%
Contains more SeleniumSelenium +425%
Contains less SodiumSodium -93.9%
~equal in Calcium ~83mg

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% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +3935.5%
Contains more Vitamin B5Vitamin B5 +218.2%
Contains more Vitamin B6Vitamin B6 +280.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9000%
Contains more CholineCholine +156.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +5475%
Contains more FatsFats +∞%
Contains more WaterWater +153%
Contains more OtherOther +268.9%
Contains more CarbsCarbs +26.3%

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
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +314.4%
Contains more GlucoseGlucose +29.8%
Contains more FructoseFructose +12.1%
~equal in Lactose ~0g
~equal in Maltose ~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.
Graham cracker Brown sugar
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Brown sugar DV% diff.
Manganese 1.019mg 0.064mg 42%
Iron 3.78mg 0.71mg 38%
Polyunsaturated fat 5.388g 0g 36%
Vitamin B3 4.439mg 0.11mg 27%
Phosphorus 185mg 4mg 26%
Vitamin B2 0.317mg 0mg 24%
Folate 91µg 1µg 23%
Vitamin B1 0.265mg 0mg 22%
Sodium 459mg 28mg 19%
Starch 46.56g 19%
Fats 10.6g 0g 16%
Fiber 3.4g 0g 14%
Copper 0.17mg 0.047mg 14%
Protein 6.69g 0.12g 13%
Vitamin K 14.3µg 0µg 12%
Vitamin E 1.51mg 0mg 10%
Selenium 6.3µg 1.2µg 9%
Vitamin B6 0.156mg 0.041mg 9%
Zinc 0.96mg 0.03mg 8%
Saturated fat 1.633g 0g 7%
Magnesium 40mg 9mg 7%
Carbs 77.66g 98.09g 7%
Monounsaturated fat 2.509g 0g 6%
Vitamin B5 0.42mg 0.132mg 6%
Calories 430kcal 380kcal 3%
Choline 5.9mg 2.3mg 1%
Potassium 170mg 133mg 1%
Calcium 77mg 83mg 1%
Net carbs 74.26g 98.09g N/A
Sugar 24.85g 97.02g N/A
Trans fat 0.055g N/A
Fructose 0.99g 1.11g 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Brown sugar
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
2%
Brown sugar
Minerals Daily Need Coverage Score
60%
Graham cracker
11%
Brown sugar

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 72.17g)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Sodium?
Brown sugar
Brown sugar contains less Sodium (difference - 431mg)
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 1.633g)
Which food is lower in glycemic index?
Brown sugar
Brown sugar is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.