Graham cracker vs. Cereal — In-Depth Nutrition Comparison
Compare
Differences between Graham cracker and Cereal
- Graham cracker has more Phosphorus, while Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C.
- Cereal's daily need coverage for Vitamin B1 is 502% higher.
- Cereal contains 2 times less Phosphorus than Graham cracker. Graham cracker contains 185mg of Phosphorus, while Cereal contains 77mg.
- The amount of Sodium in Graham cracker is lower.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).
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
+670%
Contains
more
Magnesium
+110.5%
Contains
more
Phosphorus
+140.3%
Contains
more
Potassium
+61.9%
Contains
less
Sodium
-42.3%
Contains
more
Copper
+24.1%
Contains
more
Manganese
+29%
Contains
more
Iron
+801.1%
Contains
more
Zinc
+691.7%
Equal in Selenium - 6.3
Contains
more
Calcium
+670%
Contains
more
Magnesium
+110.5%
Contains
more
Phosphorus
+140.3%
Contains
more
Potassium
+61.9%
Contains
less
Sodium
-42.3%
Contains
more
Copper
+24.1%
Contains
more
Manganese
+29%
Contains
more
Iron
+801.1%
Contains
more
Zinc
+691.7%
Equal in Selenium - 6.3
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
+1787.5%
Contains
more
Vitamin B5
+85.8%
Contains
more
Vitamin K
+∞%
Contains
more
Vitamin A
+139500%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+2272.8%
Contains
more
Vitamin B2
+1120.8%
Contains
more
Vitamin B3
+567.3%
Contains
more
Vitamin B6
+3737.2%
Contains
more
Vitamin E
+1787.5%
Contains
more
Vitamin B5
+85.8%
Contains
more
Vitamin K
+∞%
Contains
more
Vitamin A
+139500%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+2272.8%
Contains
more
Vitamin B2
+1120.8%
Contains
more
Vitamin B3
+567.3%
Contains
more
Vitamin B6
+3737.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+10.4%
Contains
more
Fats
+881.5%
Contains
more
Carbs
+11.8%
Contains
more
Water
+11.5%
Contains
more
Other
+34.3%
Equal in Protein - 6.06
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Contains
more
Protein
+10.4%
Contains
more
Fats
+881.5%
Contains
more
Carbs
+11.8%
Contains
more
Water
+11.5%
Contains
more
Other
+34.3%
Equal in Protein - 6.06
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+1129.9%
Contains
more
Polyunsaturated fat
+1422%
Contains
less
Saturated Fat
-84.1%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.204 g
Polyunsaturated fat:
0.354 g
Contains
more
Monounsaturated Fat
+1129.9%
Contains
more
Polyunsaturated fat
+1422%
Contains
less
Saturated Fat
-84.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
more
Starch
+∞%
Contains
more
Sucrose
+134.3%
Contains
more
Glucose
+285.2%
Contains
more
Fructose
+280.8%
Contains
more
Maltose
+∞%
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
9.74 g
Glucose:
0.27 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0.09 g
Galactose:
0 g
Contains
more
Starch
+∞%
Contains
more
Sucrose
+134.3%
Contains
more
Glucose
+285.2%
Contains
more
Fructose
+280.8%
Contains
more
Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Sugar |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 74.26g | 85.45g |
|
| Protein | 6.69g | 6.06g |
|
| Fats | 10.6g | 1.08g |
|
| Carbs | 77.66g | 86.85g |
|
| Calories | 430kcal | 378kcal |
|
| Starch | 46.56g |
|
|
| Fructose | 0.99g | 0.26g |
|
| Sugar | 24.85g | 10.35g |
|
| Fiber | 3.4g | 1.4g |
|
| Calcium | 77mg | 10mg |
|
| Iron | 3.78mg | 34.06mg |
|
| Magnesium | 40mg | 19mg |
|
| Phosphorus | 185mg | 77mg |
|
| Potassium | 170mg | 105mg |
|
| Sodium | 459mg | 795mg |
|
| Zinc | 0.96mg | 7.6mg |
|
| Copper | 0.17mg | 0.137mg |
|
| Manganese | 1.019mg | 0.79mg |
|
| Selenium | 6.3µg | 6.3µg | |
| Vitamin A | 2IU | 2792IU |
|
| Vitamin A RAE | 0µg | 814µg |
|
| Vitamin E | 1.51mg | 0.08mg |
|
| Vitamin C | 0mg | 38.5mg |
|
| Vitamin B1 | 0.265mg | 6.288mg |
|
| Vitamin B2 | 0.317mg | 3.87mg |
|
| Vitamin B3 | 4.439mg | 29.62mg |
|
| Vitamin B5 | 0.42mg | 0.226mg |
|
| Vitamin B6 | 0.156mg | 5.986mg |
|
| Folate | 91µg |
|
|
| Vitamin K | 14.3µg | 0µg |
|
| Tryptophan | 0.066mg |
|
|
| Threonine | 0.241mg |
|
|
| Isoleucine | 0.26mg |
|
|
| Leucine | 0.767mg |
|
|
| Lysine | 0.113mg |
|
|
| Methionine | 0.13mg |
|
|
| Phenylalanine | 0.365mg |
|
|
| Valine | 0.344mg |
|
|
| Histidine | 0.162mg |
|
|
| Trans Fat | 0.055g |
|
|
| Saturated Fat | 1.633g | 0.26g |
|
| Monounsaturated Fat | 2.509g | 0.204g |
|
| Polyunsaturated fat | 5.388g | 0.354g |
|
| Omega-6 - Eicosadienoic acid | 0.004g | 0g |
|
| Omega-6 - Linoleic acid | 4.735g |
|
|
| Omega-6 - Gamma-linoleic acid | 0.024g |
|
|
| Omega-3 - ALA | 0.599g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
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
35%
393%
Minerals Daily Need Coverage Score
60%
183%
Comparison summary
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 336mg)
Which food is lower in Sugar?
Cereal is lower in Sugar (difference - 14.5g)
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal is lower in Saturated Fat (difference - 1.373g)
Which food is lower in glycemic index?
Cereal is lower in glycemic index (difference - 5)
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.