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Graham cracker vs. Nougat — In-Depth Nutrition Comparison

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How are graham cracker and nougat different?

  • Graham cracker has more iron, manganese, vitamin B3, folate, vitamin B1, phosphorus, vitamin B2, vitamin K, and vitamin B6 than nougat.
  • Daily need coverage for iron for graham cracker is 40% higher.
  • Nougat has less sodium.
  • Nougat has a lower glycemic index (32) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Candies, nougat, with almonds are the varieties used in this article.

Infographic

Graham cracker vs Nougat 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%
Nougat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 9.6% 9.3% 22% 45% 11% 24% 4.3% 40% 14%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +140.6%
Contains more PotassiumPotassium +61.9%
Contains more IronIron +540.7%
Contains more CopperCopper +26.9%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +236.4%
Contains more ManganeseManganese +235.2%
Contains more SeleniumSelenium +142.3%
Contains less SodiumSodium -92.8%

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%
Nougat
3
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 1% 0% 55% 0% 3.3% 34% 9% 3.6% 4.6% 1.3% 0% 3.8% 2.8%
Contains more Vitamin B1Vitamin B1 +1938.5%
Contains more Vitamin B2Vitamin B2 +114.2%
Contains more Vitamin B3Vitamin B3 +828.7%
Contains more Vitamin B5Vitamin B5 +600%
Contains more Vitamin B6Vitamin B6 +680%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1720%
Contains more CholineCholine +15.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +83.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~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
Nougat
1
3% 2% 92% 2%
Protein: 3.33 g
Fats: 1.67 g
Carbs: 92.39 g
Water: 2.15 g
Other: 0.46 g
Contains more ProteinProtein +100.9%
Contains more FatsFats +534.7%
Contains more WaterWater +57.7%
Contains more OtherOther +260.9%
Contains more CarbsCarbs +19%

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
Nougat
0
100%
Saturated fat: Sat. Fat 1.667 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
~equal in Saturated fat ~1.667g

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

All nutrients comparison - raw data values

Nutrient Graham cracker Nougat DV% diff.
Iron 3.78mg 0.59mg 40%
Polyunsaturated fat 5.388g 0g 36%
Manganese 1.019mg 0.304mg 31%
Vitamin B3 4.439mg 0.478mg 25%
Folate 91µg 5µg 22%
Vitamin B1 0.265mg 0.013mg 21%
Phosphorus 185mg 55mg 19%
Sodium 459mg 33mg 19%
Starch 46.56g 19%
Fats 10.6g 1.67g 14%
Vitamin B2 0.317mg 0.148mg 13%
Vitamin K 14.3µg 0µg 12%
Vitamin B6 0.156mg 0.02mg 10%
Vitamin E 1.51mg 2.77mg 8%
Protein 6.69g 3.33g 7%
Selenium 6.3µg 2.6µg 7%
Vitamin B5 0.42mg 0.06mg 7%
Monounsaturated fat 2.509g 0g 6%
Zinc 0.96mg 0.42mg 5%
Calcium 77mg 32mg 5%
Carbs 77.66g 92.39g 5%
Copper 0.17mg 0.134mg 4%
Calories 430kcal 398kcal 2%
Potassium 170mg 105mg 2%
Magnesium 40mg 32mg 2%
Fructose 0.99g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 74.26g 89.09g N/A
Sugar 24.85g 44.97g N/A
Fiber 3.4g 3.3g 0%
Vitamin B12 0µg 0.01µg 0%
Trans fat 0.055g N/A
Choline 5.9mg 5.1mg 0%
Saturated fat 1.633g 1.667g 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g 0g 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 Nougat
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
9%
Nougat
Minerals Daily Need Coverage Score
60%
Graham cracker
20%
Nougat

Comparison summary

Which food contains less Sodium?
Nougat
Nougat contains less Sodium (difference - 426mg)
Which food is lower in glycemic index?
Nougat
Nougat is lower in glycemic index (difference - 42)
Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 20.12g)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 0.034g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $1.5)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nougat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169060/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.