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.
- The glycemic index of cheese crackers is lower.
We used Cookies, graham crackers, plain or honey (includes cinnamon) and Crackers, cheese, regular types in this article.
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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 | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 5.388g | 10.09g | 31% |
| Vitamin B1 | 0.265mg | 0.562mg | 25% |
| Sodium | 459mg | 973mg | 22% |
| Manganese | 1.019mg | 0.562mg | 20% |
| Fats | 10.6g | 22.74g | 19% |
| Saturated fat | 1.633g | 5.288g | 17% |
| Folate | 91µg | 152µg | 15% |
| Vitamin B12 | 0µg | 0.34µg | 14% |
| Iron | 3.78mg | 4.88mg | 14% |
| Selenium | 6.3µg | 13.5µg | 13% |
| Vitamin B3 | 4.439mg | 6.113mg | 10% |
| Monounsaturated fat | 2.509g | 5.744g | 8% |
| Protein | 6.69g | 10.93g | 8% |
| Calcium | 77mg | 136mg | 6% |
| Carbs | 77.66g | 59.42g | 6% |
| Copper | 0.17mg | 0.125mg | 5% |
| Vitamin E | 1.51mg | 2.19mg | 5% |
| Magnesium | 40mg | 25mg | 4% |
| Fiber | 3.4g | 2.3g | 4% |
| Vitamin K | 14.3µg | 9.4µg | 4% |
| Calories | 430kcal | 489kcal | 3% |
| Vitamin A | 0µg | 17µg | 2% |
| Phosphorus | 185mg | 200mg | 2% |
| Vitamin B2 | 0.317mg | 0.338mg | 2% |
| Starch | 46.56g | 52.56g | 2% |
| Zinc | 0.96mg | 1.19mg | 2% |
| Choline | 5.9mg | 8.7mg | 1% |
| Fructose | 0.99g | 0.37g | 1% |
| Vitamin B6 | 0.156mg | 0.17mg | 1% |
| Vitamin B5 | 0.42mg | 0.472mg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Net carbs | 74.26g | 57.12g | N/A |
| Vitamin D | 0IU | 1IU | 0% |
| Potassium | 170mg | 156mg | 0% |
| Sugar | 24.85g | 4.53g | N/A |
| Trans fat | 0.055g | 0.542g | N/A |
| Tryptophan | 0.129mg | 0% | |
| Threonine | 0.295mg | 0% | |
| Isoleucine | 0.424mg | 0% | |
| Leucine | 0.744mg | 0% | |
| Lysine | 0.418mg | 0% | |
| Methionine | 0.194mg | 0% | |
| Phenylalanine | 0.49mg | 0% | |
| Valine | 0.478mg | 0% | |
| Histidine | 0.245mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.599g | 0.715g | N/A |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 9.25g | N/A |
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
