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Graham cracker vs. Butter cookie — In-Depth Nutrition Comparison

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How are Graham cracker and Butter cookie different?

  • Graham cracker is richer in Manganese, Iron, Phosphorus, Vitamin K, Fiber, and Vitamin B6, while Butter cookie is higher in Vitamin A RAE, and Vitamin B12.
  • Butter cookie covers your daily need of Saturated Fat 47% more than Graham cracker.
  • Graham cracker contains 8 times more Vitamin K than Butter cookie. Graham cracker contains 14.3µg of Vitamin K, while Butter cookie contains 1.7µg.
  • Graham cracker is lower in Saturated Fat.

Cookies, graham crackers, plain or honey (includes cinnamon) and Cookies, butter, commercially prepared, enriched types were used in this article.

Infographic

Graham cracker vs Butter cookie 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.
Contains more Calcium +165.5%
Contains more Iron +70.3%
Contains more Magnesium +233.3%
Contains more Phosphorus +81.4%
Contains more Potassium +53.2%
Contains more Zinc +152.6%
Contains more Manganese +499.4%
Contains less Sodium -38.6%
Contains more Copper +17.6%
Contains more Selenium +33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 84% 9% 44% 10% 37% 11% 67% 23% 46%
Contains more Calcium +165.5%
Contains more Iron +70.3%
Contains more Magnesium +233.3%
Contains more Phosphorus +81.4%
Contains more Potassium +53.2%
Contains more Zinc +152.6%
Contains more Manganese +499.4%
Contains less Sodium -38.6%
Contains more Copper +17.6%
Contains more Selenium +33.3%

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.
:
Contains more Vitamin E +160.3%
Contains more Vitamin B3 +39.2%
Contains more Vitamin B6 +333.3%
Contains more Folate +19.7%
Contains more Vitamin K +741.2%
Contains more Vitamin A +33550%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +39.6%
Contains more Vitamin B5 +16.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.335
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 12% 12% 0% 93% 78% 60% 30% 9% 57% 45% 5%
Contains more Vitamin E +160.3%
Contains more Vitamin B3 +39.2%
Contains more Vitamin B6 +333.3%
Contains more Folate +19.7%
Contains more Vitamin K +741.2%
Contains more Vitamin A +33550%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +39.6%
Contains more Vitamin B5 +16.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.335

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +12.7%
Contains more Fats +77.4%
Contains more Water +35.7%
Equal in Protein - 6.1
Equal in Other - 1.6
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more Carbs +12.7%
Contains more Fats +77.4%
Contains more Water +35.7%
Equal in Protein - 6.1
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.2%
Contains more Polyunsaturated fat +448.7%
Contains more Monounsaturated Fat +120.1%
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
63% 31% 6%
Saturated Fat: 11.051 g
Monounsaturated Fat: 5.522 g
Polyunsaturated fat: 0.982 g
Contains less Saturated Fat -85.2%
Contains more Polyunsaturated fat +448.7%
Contains more Monounsaturated Fat +120.1%

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 cookie
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
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Butter cookie Opinion
Net carbs 74.26g 68.1g Graham cracker
Protein 6.69g 6.1g Graham cracker
Fats 10.6g 18.8g Butter cookie
Carbs 77.66g 68.9g Graham cracker
Calories 430kcal 467kcal Butter cookie
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g 20.24g Butter cookie
Fiber 3.4g 0.8g Graham cracker
Calcium 77mg 29mg Graham cracker
Iron 3.78mg 2.22mg Graham cracker
Magnesium 40mg 12mg Graham cracker
Phosphorus 185mg 102mg Graham cracker
Potassium 170mg 111mg Graham cracker
Sodium 459mg 282mg Butter cookie
Zinc 0.96mg 0.38mg Graham cracker
Copper 0.17mg 0.2mg Butter cookie
Manganese 1.019mg 0.17mg Graham cracker
Selenium 6.3µg 8.4µg Butter cookie
Vitamin A 2IU 673IU Butter cookie
Vitamin A RAE 0µg 165µg Butter cookie
Vitamin E 1.51mg 0.58mg Graham cracker
Vitamin D 0IU 16IU Butter cookie
Vitamin D 0µg 0.4µg Butter cookie
Vitamin B1 0.265mg 0.37mg Butter cookie
Vitamin B2 0.317mg 0.335mg Butter cookie
Vitamin B3 4.439mg 3.19mg Graham cracker
Vitamin B5 0.42mg 0.488mg Butter cookie
Vitamin B6 0.156mg 0.036mg Graham cracker
Folate 91µg 76µg Graham cracker
Vitamin B12 0µg 0.36µg Butter cookie
Vitamin K 14.3µg 1.7µg Graham cracker
Tryptophan 0.084mg Butter cookie
Threonine 0.215mg Butter cookie
Isoleucine 0.277mg Butter cookie
Leucine 0.471mg Butter cookie
Lysine 0.308mg Butter cookie
Methionine 0.131mg Butter cookie
Phenylalanine 0.299mg Butter cookie
Valine 0.315mg Butter cookie
Histidine 0.136mg Butter cookie
Cholesterol 0mg 117mg Graham cracker
Trans Fat 0.055g Butter cookie
Saturated Fat 1.633g 11.051g Graham cracker
Omega-3 - DHA 0g 0.007g Butter cookie
Omega-3 - EPA 0g 0.011g Butter cookie
Monounsaturated Fat 2.509g 5.522g Butter cookie
Polyunsaturated fat 5.388g 0.982g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Butter cookie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Graham cracker
36%
Butter cookie
Minerals Daily Need Coverage Score
60%
Graham cracker
34%
Butter cookie

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 117mg)
Which food is lower in Saturated Fat?
Graham cracker
Graham cracker is lower in Saturated Fat (difference - 9.418g)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Butter cookie
Butter cookie is lower in Sugar (difference - 4.61g)
Which food contains less Sodium?
Butter cookie
Butter cookie contains less Sodium (difference - 177mg)
Which food is lower in glycemic index?
Butter cookie
Butter cookie is lower in glycemic index (difference - 19)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.