Graham cracker vs. Cottage cheese — In-Depth Nutrition Comparison
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A recap on differences between graham cracker and cottage cheese
- Graham cracker has more iron, manganese, vitamin B3, vitamin B1, folate, copper, fiber, vitamin K, and vitamin B2; however, cottage cheese is higher in vitamin B12.
- Graham cracker covers your daily iron needs 46% more than cottage cheese.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Cheese, cottage, creamed, large or small curd.
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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 | +400% |
| Contains more PotassiumPotassium | +63.5% |
| Contains more IronIron | +5300% |
| Contains more CopperCopper | +486.2% |
| Contains more ZincZinc | +140% |
| Contains more PhosphorusPhosphorus | +16.4% |
| Contains more ManganeseManganese | +50850% |
| Contains less SodiumSodium | -20.7% |
| Contains more SeleniumSelenium | +54% |
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 | +1787.5% |
| Contains more Vitamin B1Vitamin B1 | +881.5% |
| Contains more Vitamin B2Vitamin B2 | +94.5% |
| Contains more Vitamin B3Vitamin B3 | +4383.8% |
| Contains more Vitamin B6Vitamin B6 | +239.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +658.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +32.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +211.9% |
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:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more FatsFats | +146.5% |
| Contains more CarbsCarbs | +2197.6% |
| Contains more OtherOther | +17.7% |
| Contains more ProteinProtein | +66.2% |
| Contains more WaterWater | +2253.7% |
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
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains more Mono. FatMonounsaturated fat | +222.5% |
| Contains more Poly. FatPolyunsaturated fat | +4280.5% |
~equal in
Saturated fat
~1.718g
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 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~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 Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.78mg | 0.07mg | 46% |
| Manganese | 1.019mg | 0.002mg | 44% |
| Polyunsaturated fat | 5.388g | 0.123g | 35% |
| Vitamin B3 | 4.439mg | 0.099mg | 27% |
| Carbs | 77.66g | 3.38g | 25% |
| Folate | 91µg | 12µg | 20% |
| Vitamin B1 | 0.265mg | 0.027mg | 20% |
| Starch | 46.56g | 19% | |
| Vitamin B12 | 0µg | 0.43µg | 18% |
| Calories | 430kcal | 98kcal | 17% |
| Copper | 0.17mg | 0.029mg | 16% |
| Fiber | 3.4g | 0g | 14% |
| Vitamin K | 14.3µg | 0µg | 12% |
| Vitamin B2 | 0.317mg | 0.163mg | 12% |
| Fats | 10.6g | 4.3g | 10% |
| Vitamin E | 1.51mg | 0.08mg | 10% |
| Protein | 6.69g | 11.12g | 9% |
| Magnesium | 40mg | 8mg | 8% |
| Vitamin B6 | 0.156mg | 0.046mg | 8% |
| Selenium | 6.3µg | 9.7µg | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Zinc | 0.96mg | 0.4mg | 5% |
| Monounsaturated fat | 2.509g | 0.778g | 4% |
| Vitamin A | 0µg | 37µg | 4% |
| Sodium | 459mg | 364mg | 4% |
| Phosphorus | 185mg | 159mg | 4% |
| Vitamin B5 | 0.42mg | 0.557mg | 3% |
| Choline | 5.9mg | 18.4mg | 2% |
| Potassium | 170mg | 104mg | 2% |
| Fructose | 0.99g | 0g | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Calcium | 77mg | 83mg | 1% |
| Net carbs | 74.26g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 24.85g | 2.67g | N/A |
| Trans fat | 0.055g | N/A | |
| Saturated fat | 1.633g | 1.718g | 0% |
| Tryptophan | 0.147mg | 0% | |
| Threonine | 0.5mg | 0% | |
| Isoleucine | 0.591mg | 0% | |
| Leucine | 1.116mg | 0% | |
| Lysine | 0.934mg | 0% | |
| Methionine | 0.269mg | 0% | |
| Phenylalanine | 0.577mg | 0% | |
| Valine | 0.748mg | 0% | |
| Histidine | 0.326mg | 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?
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%
14%
Minerals Daily Need Coverage Score
60%
23%
Comparison summary
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 0.085g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Cottage cheese is lower in Sugar (difference - 22.18g)
Which food contains less Sodium?
Cottage cheese contains less Sodium (difference - 95mg)
Which food is lower in glycemic index?
Cottage cheese is lower in glycemic index (difference - 64)
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.