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Graham cracker vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the main differences between graham cracker and cheese sandwich?

  • Graham cracker is richer in iron and vitamin B3, yet cheese sandwich is richer in selenium, phosphorus, calcium, vitamin B2, vitamin B6, and vitamin B1.
  • Cheese sandwich's daily need coverage for selenium is 33% higher.
  • Graham cracker contains less sodium.
  • Cheese sandwich has a lower glycemic index than graham cracker.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Crackers, wheat, sandwich, with cheese filling types in this comparison.

Infographic

Graham cracker vs Cheese sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more IronIron +44.3%
Contains less SodiumSodium -45.3%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +164.9%
Contains more PotassiumPotassium +80%
Contains more PhosphorusPhosphorus +106.5%
Contains more SeleniumSelenium +285.7%
~equal in Copper ~0.16mg
~equal in Zinc ~0.87mg
~equal in Manganese ~1.083mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +39.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +42.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B2Vitamin B2 +34.7%
Contains more Vitamin B5Vitamin B5 +48.1%
Contains more Vitamin B6Vitamin B6 +67.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Graham cracker Cheese sandwich DV% diff.
Selenium 6.3µg 24.3µg 33%
Phosphorus 185mg 382mg 28%
Polyunsaturated fat 5.388g 9.166g 25%
Fats 10.6g 25g 22%
Monounsaturated fat 2.509g 10.351g 20%
Starch 46.56g 19%
Sodium 459mg 839mg 17%
Iron 3.78mg 2.62mg 15%
Calcium 77mg 204mg 13%
Vitamin K 14.3µg 12%
Saturated fat 1.633g 4.129g 11%
Vitamin E 1.51mg 10%
Vitamin B1 0.265mg 0.358mg 8%
Vitamin B6 0.156mg 0.261mg 8%
Vitamin B2 0.317mg 0.427mg 8%
Vitamin B3 4.439mg 3.185mg 8%
Folate 91µg 64µg 7%
Carbs 77.66g 58.2g 6%
Protein 6.69g 9.8g 6%
Vitamin B12 0µg 0.12µg 5%
Potassium 170mg 306mg 4%
Vitamin B5 0.42mg 0.622mg 4%
Calories 430kcal 497kcal 3%
Magnesium 40mg 54mg 3%
Manganese 1.019mg 1.083mg 3%
Cholesterol 0mg 7mg 2%
Vitamin C 0mg 1.5mg 2%
Vitamin A 0µg 21µg 2%
Fructose 0.99g 1%
Zinc 0.96mg 0.87mg 1%
Copper 0.17mg 0.16mg 1%
Fiber 3.4g 3.1g 1%
Choline 5.9mg 1%
Net carbs 74.26g 55.1g N/A
Sugar 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more CarbsCarbs +33.4%
Contains more ProteinProtein +46.5%
Contains more FatsFats +135.8%
Contains more OtherOther +128.9%
~equal in Water ~3.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -60.5%
Contains more Mono. FatMonounsaturated fat +312.6%
Contains more Poly. FatPolyunsaturated fat +70.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.