Graham cracker vs. Cheese — In-Depth Nutrition Comparison
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Important differences between graham cracker and cheese
- Graham cracker has more iron, manganese, and vitamin B3; however, cheese has more calcium, vitamin B12, selenium, phosphorus, and vitamin A.
- Cheese's daily need coverage for saturated fat is 86% more.
- Graham cracker has 75 times more vitamin B3 than cheese. Graham cracker has 4.439mg of vitamin B3, while cheese has 0.059mg.
- Graham cracker is lower in saturated fat.
- Graham cracker has a higher glycemic index than cheese.
The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Cheese, cheddar.
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 MagnesiumMagnesium | +48.1% |
| Contains more PotassiumPotassium | +123.7% |
| Contains more IronIron | +2600% |
| Contains more CopperCopper | +466.7% |
| Contains less SodiumSodium | -29.7% |
| Contains more ManganeseManganese | +3674.1% |
| Contains more CalciumCalcium | +822.1% |
| Contains more ZincZinc | +279.2% |
| Contains more PhosphorusPhosphorus | +145.9% |
| Contains more SeleniumSelenium | +352.4% |
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 | +112.7% |
| Contains more Vitamin B1Vitamin B1 | +813.8% |
| Contains more Vitamin B3Vitamin B3 | +7423.7% |
| Contains more Vitamin B6Vitamin B6 | +136.4% |
| Contains more Vitamin KVitamin K | +495.8% |
| Contains more FolateFolate | +237% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +35% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +179.7% |
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:
22.87 g
Fats:
33.31 g
Carbs:
3.09 g
Water:
37.02 g
Other:
3.71 g
| Contains more CarbsCarbs | +2413.3% |
| Contains more ProteinProtein | +241.9% |
| Contains more FatsFats | +214.2% |
| Contains more WaterWater | +992% |
| Contains more OtherOther | +123.5% |
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
18.867 g
Monounsaturated fat:
Mono. Fat
9.246 g
Polyunsaturated fat:
Poly. Fat
1.421 g
| Contains less Sat. FatSaturated fat | -91.3% |
| Contains more Poly. FatPolyunsaturated fat | +279.2% |
| Contains more Mono. FatMonounsaturated fat | +268.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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:
0 g
Glucose:
0.26 g
Fructose:
0 g
Lactose:
0.12 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +300% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Maltose
~0g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 1.633g | 18.867g | 78% |
| Calcium | 77mg | 710mg | 63% |
| Iron | 3.78mg | 0.14mg | 46% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Manganese | 1.019mg | 0.027mg | 43% |
| Selenium | 6.3µg | 28.5µg | 40% |
| Phosphorus | 185mg | 455mg | 39% |
| Vitamin A | 0µg | 330µg | 37% |
| Fats | 10.6g | 33.31g | 35% |
| Cholesterol | 0mg | 99mg | 33% |
| Protein | 6.69g | 22.87g | 32% |
| Vitamin B3 | 4.439mg | 0.059mg | 27% |
| Polyunsaturated fat | 5.388g | 1.421g | 26% |
| Carbs | 77.66g | 3.09g | 25% |
| Zinc | 0.96mg | 3.64mg | 24% |
| Vitamin B1 | 0.265mg | 0.029mg | 20% |
| Starch | 46.56g | 19% | |
| Monounsaturated fat | 2.509g | 9.246g | 17% |
| Copper | 0.17mg | 0.03mg | 16% |
| Folate | 91µg | 27µg | 16% |
| Fiber | 3.4g | 0g | 14% |
| Vitamin K | 14.3µg | 2.4µg | 10% |
| Vitamin B2 | 0.317mg | 0.428mg | 9% |
| Sodium | 459mg | 653mg | 8% |
| Vitamin B6 | 0.156mg | 0.066mg | 7% |
| Vitamin E | 1.51mg | 0.71mg | 5% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Potassium | 170mg | 76mg | 3% |
| Magnesium | 40mg | 27mg | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Choline | 5.9mg | 16.5mg | 2% |
| Fructose | 0.99g | 0g | 1% |
| Calories | 430kcal | 404kcal | 1% |
| Net carbs | 74.26g | 3.09g | N/A |
| Sugar | 24.85g | 0.48g | N/A |
| Vitamin B5 | 0.42mg | 0.41mg | 0% |
| Trans fat | 0.055g | 0.917g | N/A |
| Tryptophan | 0.547mg | 0% | |
| Threonine | 1.044mg | 0% | |
| Isoleucine | 1.206mg | 0% | |
| Leucine | 1.939mg | 0% | |
| Lysine | 1.025mg | 0% | |
| Methionine | 0.547mg | 0% | |
| Phenylalanine | 1.074mg | 0% | |
| Valine | 1.404mg | 0% | |
| Histidine | 0.547mg | 0% | |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-3 - DPA | 0g | 0.017g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
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%
35%
Minerals Daily Need Coverage Score
60%
79%
Comparison summary
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 194mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 17.234g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 24.37g)
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 74)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.