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Graham cracker vs. Butter — In-Depth Nutrition Comparison

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How are graham cracker and butter different?

  • Graham cracker is richer in iron, manganese, vitamin B3, phosphorus, folate, vitamin B2, and vitamin B1, while butter is higher in vitamin A.
  • Butter covers your daily need for saturated fat, 244% more than graham cracker.
  • Graham cracker contains 255 times more manganese than butter. Graham cracker contains 1.019mg of manganese, while butter contains 0.004mg.
  • Graham cracker is lower in saturated fat.
  • Graham cracker has a higher glycemic index (74) than butter (0).

Cookies, graham crackers, plain or honey (includes cinnamon) and Butter, without salt types were used in this article.

Infographic

Graham cracker vs Butter 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Butter
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +220.8%
Contains more PotassiumPotassium +608.3%
Contains more IronIron +18800%
Contains more CopperCopper +962.5%
Contains more ZincZinc +966.7%
Contains more PhosphorusPhosphorus +670.8%
Contains more ManganeseManganese +25375%
Contains more SeleniumSelenium +530%
Contains less SodiumSodium -97.6%

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%
Butter
4
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% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin B1Vitamin B1 +5200%
Contains more Vitamin B2Vitamin B2 +832.4%
Contains more Vitamin B3Vitamin B3 +10469%
Contains more Vitamin B5Vitamin B5 +281.8%
Contains more Vitamin B6Vitamin B6 +5100%
Contains more Vitamin KVitamin K +104.3%
Contains more FolateFolate +2933.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +53.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +218.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~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
Butter
2
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +687.1%
Contains more CarbsCarbs +129333.3%
Contains more OtherOther +4050%
Contains more FatsFats +665.2%
Contains more WaterWater +429.2%

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
Butter
1
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Poly. FatPolyunsaturated fat +79%
Contains more Mono. FatMonounsaturated fat +833.8%

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 Butter
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Butter DV% diff.
Saturated fat 1.633g 50.489g 222%
Fats 10.6g 81.11g 108%
Vitamin A 0µg 684µg 76%
Cholesterol 0mg 215mg 72%
Monounsaturated fat 2.509g 23.43g 52%
Iron 3.78mg 0.02mg 47%
Manganese 1.019mg 0.004mg 44%
Vitamin B3 4.439mg 0.042mg 27%
Carbs 77.66g 0.06g 26%
Phosphorus 185mg 24mg 23%
Vitamin B2 0.317mg 0.034mg 22%
Folate 91µg 3µg 22%
Vitamin B1 0.265mg 0.005mg 22%
Starch 46.56g 19%
Sodium 459mg 11mg 19%
Copper 0.17mg 0.016mg 17%
Polyunsaturated fat 5.388g 3.01g 16%
Fiber 3.4g 0g 14%
Calories 430kcal 717kcal 14%
Protein 6.69g 0.85g 12%
Vitamin B6 0.156mg 0.003mg 12%
Selenium 6.3µg 1µg 10%
Magnesium 40mg 2mg 9%
Zinc 0.96mg 0.09mg 8%
Vitamin B12 0µg 0.17µg 7%
Vitamin K 14.3µg 7µg 6%
Vitamin B5 0.42mg 0.11mg 6%
Vitamin E 1.51mg 2.32mg 5%
Calcium 77mg 24mg 5%
Potassium 170mg 24mg 4%
Choline 5.9mg 18.8mg 2%
Fructose 0.99g 1%
Net carbs 74.26g 0.06g N/A
Sugar 24.85g 0.06g N/A
Trans fat 0.055g N/A
Tryptophan 0.012mg 0%
Threonine 0.038mg 0%
Isoleucine 0.051mg 0%
Leucine 0.083mg 0%
Lysine 0.067mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.041mg 0%
Valine 0.057mg 0%
Histidine 0.023mg 0%
Omega-3 - ALA 0.599g 0.315g 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 2.166g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Butter
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
26%
Butter
Minerals Daily Need Coverage Score
60%
Graham cracker
4%
Butter

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 48.856g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $1.6)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 24.79g)
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 448mg)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 74)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.