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, 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.
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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.
| Contains more MagnesiumMagnesium | +233.3% |
| Contains more CalciumCalcium | +165.5% |
| Contains more PotassiumPotassium | +53.2% |
| Contains more IronIron | +70.3% |
| Contains more ZincZinc | +152.6% |
| Contains more PhosphorusPhosphorus | +81.4% |
| Contains more ManganeseManganese | +499.4% |
| Contains more CopperCopper | +17.6% |
| Contains less SodiumSodium | -38.6% |
| Contains more SeleniumSelenium | +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 EVitamin E | +160.3% |
| Contains more Vitamin B3Vitamin B3 | +39.2% |
| Contains more Vitamin B6Vitamin B6 | +333.3% |
| Contains more Vitamin KVitamin K | +741.2% |
| Contains more FolateFolate | +19.7% |
| Contains more Vitamin AVitamin A | +33550% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +39.6% |
| Contains more Vitamin B5Vitamin B5 | +16.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +10.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
6.1 g
Fats:
18.8 g
Carbs:
68.9 g
Water:
4.6 g
Other:
1.6 g
| Contains more CarbsCarbs | +12.7% |
| Contains more FatsFats | +77.4% |
| Contains more WaterWater | +35.7% |
~equal in
Protein
~6.1g
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.633 g
Monounsaturated Fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated Fat:
Sat. Fat
11.051 g
Monounsaturated Fat:
Mono. Fat
5.522 g
Polyunsaturated fat:
Poly. Fat
0.982 g
| Contains less Sat. FatSaturated Fat | -85.2% |
| Contains more Poly. FatPolyunsaturated fat | +448.7% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 430kcal | 467kcal |
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| Protein | 6.69g | 6.1g |
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| Fats | 10.6g | 18.8g |
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| Net carbs | 74.26g | 68.1g |
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| Carbs | 77.66g | 68.9g |
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| Cholesterol | 0mg | 117mg |
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| Vitamin D | 0IU | 16IU |
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| Magnesium | 40mg | 12mg |
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| Calcium | 77mg | 29mg |
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| Potassium | 170mg | 111mg |
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| Iron | 3.78mg | 2.22mg |
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| Sugar | 24.85g | 20.24g |
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| Fiber | 3.4g | 0.8g |
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| Copper | 0.17mg | 0.2mg |
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| Zinc | 0.96mg | 0.38mg |
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| Starch | 46.56g |
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| Phosphorus | 185mg | 102mg |
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| Sodium | 459mg | 282mg |
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| Vitamin A | 2IU | 673IU |
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| Vitamin A | 0µg | 165µg |
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| Vitamin E | 1.51mg | 0.58mg |
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| Vitamin D | 0µg | 0.4µg |
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| Manganese | 1.019mg | 0.17mg |
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| Selenium | 6.3µg | 8.4µg |
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| Vitamin B1 | 0.265mg | 0.37mg |
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| Vitamin B2 | 0.317mg | 0.335mg |
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| Vitamin B3 | 4.439mg | 3.19mg |
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| Vitamin B5 | 0.42mg | 0.488mg |
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| Vitamin B6 | 0.156mg | 0.036mg |
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| Vitamin B12 | 0µg | 0.36µg |
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| Vitamin K | 14.3µg | 1.7µg |
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| Folate | 91µg | 76µg |
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| Trans Fat | 0.055g |
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| Choline | 5.9mg | 6.5mg |
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| Saturated Fat | 1.633g | 11.051g |
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| Monounsaturated Fat | 2.509g | 5.522g |
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| Polyunsaturated fat | 5.388g | 0.982g |
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| Tryptophan | 0.084mg |
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| Threonine | 0.215mg |
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| Isoleucine | 0.277mg |
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| Leucine | 0.471mg |
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| Lysine | 0.308mg |
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| Methionine | 0.131mg |
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| Phenylalanine | 0.299mg |
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| Valine | 0.315mg |
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| Histidine | 0.136mg |
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| Fructose | 0.99g |
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| Omega-3 - EPA | 0g | 0.011g |
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| Omega-3 - DHA | 0g | 0.007g |
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| Omega-3 - ALA | 0.599g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
34%
Minerals Daily Need Coverage Score
60%
34%
Comparison summary
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 117mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 9.418g)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Butter cookie is lower in Sugar (difference - 4.61g)
Which food contains less Sodium?
Butter cookie contains less Sodium (difference - 177mg)
Which food is lower in glycemic index?
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.