Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Graham cracker vs. Caramel — In-Depth Nutrition Comparison

Compare

What are the differences between graham cracker and caramel?

  • Graham cracker is higher in iron, manganese, vitamin B3, folate, copper, fiber, vitamin B1, vitamin K, and phosphorus, yet caramel is higher in vitamin B12.
  • Graham cracker's daily need coverage for iron is 46% more.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Candies, caramels types in this article.

Infographic

Graham cracker vs Caramel 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
Contains more MagnesiumMagnesium +135.3%
Contains more IronIron +2600%
Contains more CopperCopper +844.4%
Contains more ZincZinc +118.2%
Contains more PhosphorusPhosphorus +62.3%
Contains more ManganeseManganese +9163.6%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +79.2%
Contains more PotassiumPotassium +25.9%
Contains less SodiumSodium -46.6%

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%
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 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
Contains more Vitamin EVitamin E +228.3%
Contains more Vitamin B1Vitamin B1 +157.3%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +2899.3%
Contains more Vitamin B6Vitamin B6 +178.6%
Contains more Vitamin KVitamin K +694.4%
Contains more FolateFolate +2175%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +35.6%
~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
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 g
Contains more ProteinProtein +45.4%
Contains more FatsFats +30.9%
Contains more WaterWater +150.7%
~equal in Carbs ~77g
~equal in Other ~1.8g

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
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 g
Contains less Sat. FatSaturated fat -34%
Contains more Mono. FatMonounsaturated fat +62.7%
Contains more Poly. FatPolyunsaturated fat +54.9%

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

All nutrients comparison - raw data values

Nutrient Graham cracker Caramel DV% diff.
Iron 3.78mg 0.14mg 46%
Manganese 1.019mg 0.011mg 44%
Vitamin B3 4.439mg 0.148mg 27%
Folate 91µg 4µg 22%
Starch 46.56g 19%
Copper 0.17mg 0.018mg 17%
Vitamin B1 0.265mg 0.103mg 14%
Fiber 3.4g 0g 14%
Vitamin B12 0µg 0.3µg 13%
Polyunsaturated fat 5.388g 3.478g 13%
Phosphorus 185mg 114mg 10%
Vitamin K 14.3µg 1.8µg 10%
Sodium 459mg 245mg 9%
Selenium 6.3µg 1.8µg 8%
Vitamin B6 0.156mg 0.056mg 8%
Vitamin E 1.51mg 0.46mg 7%
Calcium 77mg 138mg 6%
Zinc 0.96mg 0.44mg 5%
Magnesium 40mg 17mg 5%
Vitamin B2 0.317mg 0.256mg 5%
Saturated fat 1.633g 2.476g 4%
Vitamin B5 0.42mg 0.62mg 4%
Fats 10.6g 8.1g 4%
Protein 6.69g 4.6g 4%
Monounsaturated fat 2.509g 1.542g 2%
Calories 430kcal 382kcal 2%
Cholesterol 0mg 7mg 2%
Vitamin A 0µg 12µg 1%
Fructose 0.99g 1%
Potassium 170mg 214mg 1%
Vitamin C 0mg 0.4mg 0%
Carbs 77.66g 77g 0%
Net carbs 74.26g 77g N/A
Sugar 24.85g 65.5g N/A
Trans fat 0.055g N/A
Choline 5.9mg 8mg 0%
Tryptophan 0.06mg 0%
Threonine 0.192mg 0%
Isoleucine 0.258mg 0%
Leucine 0.417mg 0%
Lysine 0.338mg 0%
Methionine 0.107mg 0%
Phenylalanine 0.205mg 0%
Valine 0.285mg 0%
Histidine 0.115mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Caramel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
16%
Caramel
Minerals Daily Need Coverage Score
60%
Graham cracker
19%
Caramel

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 40.65g)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 0.843g)
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 contains less Sodium?
Caramel
Caramel contains less Sodium (difference - 214mg)
Which food is lower in glycemic index?
Caramel
Caramel is lower in glycemic index (difference - 9)
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. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/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.