Graham cracker vs. Cheese crackers — In-Depth Nutrition Comparison
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What are the differences between Graham cracker and Cheese crackers?
- Graham cracker is higher in Manganese, yet Cheese crackers are higher in Vitamin B1, Folate, Vitamin B12, Iron, Selenium, Vitamin B3, and Calcium.
- Cheese crackers' daily need coverage for Vitamin B1 is 25% more.
- Graham cracker has 2 times more Manganese than Cheese crackers. While Graham cracker has 1.019mg of Manganese, Cheese crackers have only 0.562mg.
- The amount of Sodium in Graham cracker is lower.
We used Cookies, graham crackers, plain or honey (includes cinnamon) and Crackers, cheese, regular types in this article.
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 | +60% |
| Contains more CopperCopper | +36% |
| Contains less SodiumSodium | -52.8% |
| Contains more ManganeseManganese | +81.3% |
| Contains more CalciumCalcium | +76.6% |
| Contains more IronIron | +29.1% |
| Contains more ZincZinc | +24% |
| Contains more SeleniumSelenium | +114.3% |
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 KVitamin K | +52.1% |
| Contains more Vitamin AVitamin A | +7700% |
| Contains more Vitamin EVitamin E | +45% |
| Contains more Vitamin B1Vitamin B1 | +112.1% |
| Contains more Vitamin B3Vitamin B3 | +37.7% |
| Contains more Vitamin B5Vitamin B5 | +12.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +67% |
| Contains more CholineCholine | +47.5% |
~equal in
Vitamin D
~0µg
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:
10.93 g
Fats:
22.74 g
Carbs:
59.42 g
Water:
3.55 g
Other:
3.36 g
| Contains more CarbsCarbs | +30.7% |
| Contains more ProteinProtein | +63.4% |
| Contains more FatsFats | +114.5% |
| Contains more OtherOther | +102.4% |
~equal in
Water
~3.55g
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
5.288 g
Monounsaturated Fat:
Mono. Fat
5.744 g
Polyunsaturated fat:
Poly. Fat
10.09 g
| Contains less Sat. FatSaturated Fat | -69.1% |
| Contains more Mono. FatMonounsaturated Fat | +128.9% |
| Contains more Poly. FatPolyunsaturated fat | +87.3% |
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:
52.56 g
Sucrose:
0 g
Glucose:
0.3 g
Fructose:
0.37 g
Lactose:
0 g
Maltose:
3.84 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +246.7% |
| Contains more FructoseFructose | +167.6% |
| Contains more StarchStarch | +12.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 430kcal | 489kcal |
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| Protein | 6.69g | 10.93g |
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| Fats | 10.6g | 22.74g |
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| Net carbs | 74.26g | 57.12g |
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| Carbs | 77.66g | 59.42g |
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| Cholesterol | 0mg | 3mg |
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| Vitamin D | 0IU | 1IU |
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| Magnesium | 40mg | 25mg |
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| Calcium | 77mg | 136mg |
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| Potassium | 170mg | 156mg |
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| Iron | 3.78mg | 4.88mg |
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| Sugar | 24.85g | 4.53g |
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| Fiber | 3.4g | 2.3g |
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| Copper | 0.17mg | 0.125mg |
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| Zinc | 0.96mg | 1.19mg |
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| Starch | 46.56g | 52.56g |
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| Phosphorus | 185mg | 200mg |
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| Sodium | 459mg | 973mg |
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| Vitamin A | 2IU | 156IU |
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| Vitamin A | 0µg | 17µg |
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| Vitamin E | 1.51mg | 2.19mg |
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| Manganese | 1.019mg | 0.562mg |
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| Selenium | 6.3µg | 13.5µg |
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| Vitamin B1 | 0.265mg | 0.562mg |
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| Vitamin B2 | 0.317mg | 0.338mg |
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| Vitamin B3 | 4.439mg | 6.113mg |
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| Vitamin B5 | 0.42mg | 0.472mg |
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| Vitamin B6 | 0.156mg | 0.17mg |
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| Vitamin B12 | 0µg | 0.34µg |
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| Vitamin K | 14.3µg | 9.4µg |
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| Folate | 91µg | 152µg |
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| Trans Fat | 0.055g | 0.542g |
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| Choline | 5.9mg | 8.7mg |
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| Saturated Fat | 1.633g | 5.288g |
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| Monounsaturated Fat | 2.509g | 5.744g |
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| Polyunsaturated fat | 5.388g | 10.09g |
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| Tryptophan | 0.129mg |
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| Threonine | 0.295mg |
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| Isoleucine | 0.424mg |
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| Leucine | 0.744mg |
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| Lysine | 0.418mg |
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| Methionine | 0.194mg |
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| Phenylalanine | 0.49mg |
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| Valine | 0.478mg |
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| Histidine | 0.245mg |
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| Fructose | 0.99g | 0.37g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - ALA | 0.599g | 0.715g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Omega-6 - Gamma-linoleic acid | 0.024g | 0g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.004g | 0.007g |
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| Omega-6 - Linoleic acid | 4.735g | 9.25g |
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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%
49%
Minerals Daily Need Coverage Score
60%
69%
Comparison summary
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 514mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 3.655g)
Which food is lower in Sugar?
Cheese crackers is lower in Sugar (difference - 20.32g)
Which food is lower in glycemic index?
Cheese crackers is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.