Graham cracker vs. Candy bar — In-Depth Nutrition Comparison
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Significant differences between graham cracker and candy bar
- Graham cracker has more iron and vitamin B1; however, candy bar is richer in vitamin B6, copper, zinc, vitamin B3, phosphorus, vitamin E, and magnesium.
- Candy bar covers your daily vitamin B6 needs 11757% more than graham cracker.
- Candy bar has 4 times less iron than graham cracker. Graham cracker has 3.78mg of iron, while candy bar has 0.97mg.
- Graham cracker contains less saturated fat.
- Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of candy bar is 51.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Candies, peanut bar.
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.
| Contains more IronIron | +289.7% |
| Contains more SeleniumSelenium | +34% |
| Contains more MagnesiumMagnesium | +175% |
| Contains more PotassiumPotassium | +139.4% |
| Contains more CopperCopper | +355.3% |
| Contains more ZincZinc | +310.4% |
| Contains more PhosphorusPhosphorus | +66.5% |
| Contains less SodiumSodium | -66% |
| Contains more ManganeseManganese | +22% |
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 B1Vitamin B1 | +165% |
| Contains more Vitamin B2Vitamin B2 | +126.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +21.3% |
| Contains more Vitamin EVitamin E | +171.5% |
| Contains more Vitamin B3Vitamin B3 | +78.5% |
| Contains more Vitamin B5Vitamin B5 | +97.6% |
| Contains more Vitamin B6Vitamin B6 | +97976.9% |
| Contains more CholineCholine | +398.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.156mg | 153mg | 11757% |
| Copper | 0.17mg | 0.774mg | 67% |
| Fats | 10.6g | 33.7g | 36% |
| Monounsaturated fat | 2.509g | 16.721g | 36% |
| Iron | 3.78mg | 0.97mg | 35% |
| Polyunsaturated fat | 5.388g | 10.65g | 35% |
| Zinc | 0.96mg | 3.94mg | 27% |
| Vitamin B3 | 4.439mg | 7.922mg | 22% |
| Starch | 46.56g | 19% | |
| Protein | 6.69g | 15.5g | 18% |
| Phosphorus | 185mg | 308mg | 18% |
| Magnesium | 40mg | 110mg | 17% |
| Vitamin E | 1.51mg | 4.1mg | 17% |
| Saturated fat | 1.633g | 4.678g | 14% |
| Vitamin B1 | 0.265mg | 0.1mg | 14% |
| Vitamin B2 | 0.317mg | 0.14mg | 14% |
| Sodium | 459mg | 156mg | 13% |
| Vitamin K | 14.3µg | 0µg | 12% |
| Manganese | 1.019mg | 1.243mg | 10% |
| Carbs | 77.66g | 47.4g | 10% |
| Vitamin B5 | 0.42mg | 0.83mg | 8% |
| Potassium | 170mg | 407mg | 7% |
| Calories | 430kcal | 522kcal | 5% |
| Folate | 91µg | 75µg | 4% |
| Choline | 5.9mg | 29.4mg | 4% |
| Selenium | 6.3µg | 4.7µg | 3% |
| Fiber | 3.4g | 4.1g | 3% |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 43.3g | N/A |
| Calcium | 77mg | 78mg | 0% |
| Sugar | 24.85g | 42.22g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.149mg | 0% | |
| Threonine | 0.52mg | 0% | |
| Isoleucine | 0.534mg | 0% | |
| Leucine | 0.986mg | 0% | |
| Lysine | 0.545mg | 0% | |
| Methionine | 0.185mg | 0% | |
| Phenylalanine | 0.787mg | 0% | |
| Valine | 0.638mg | 0% | |
| Histidine | 0.385mg | 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 |
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:
15.5 g
Fats:
33.7 g
Carbs:
47.4 g
Water:
1.6 g
Other:
1.8 g
| Contains more CarbsCarbs | +63.8% |
| Contains more WaterWater | +111.9% |
| Contains more ProteinProtein | +131.7% |
| Contains more FatsFats | +217.9% |
~equal in
Other
~1.8g
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
4.678 g
Monounsaturated fat:
Mono. Fat
16.721 g
Polyunsaturated fat:
Poly. Fat
10.65 g
| Contains less Sat. FatSaturated fat | -65.1% |
| Contains more Mono. FatMonounsaturated fat | +566.4% |
| Contains more Poly. FatPolyunsaturated fat | +97.7% |
