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Graham cracker vs. Chicken fingers — In-Depth Nutrition Comparison

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The main differences between graham cracker and chicken fingers

  • Graham cracker has more iron, manganese, and folate; however, chicken fingers have more vitamin B3, vitamin B6, selenium, vitamin B5, and phosphorus.
  • Daily need coverage for iron for graham cracker is 38% higher.
  • Chicken fingers have 5 times less folate than graham cracker. Graham cracker has 91µg of folate, while chicken fingers have 19µg.
  • Graham cracker is lower in sodium.
  • Graham cracker has a higher glycemic index than chicken fingers.

Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Fast foods, chicken tenders.

Infographic

Graham cracker vs Chicken fingers infographic
Infographic link

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 20% 5.1% 33% 27% 23% 19% 121% 100% 30% 95%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +352.9%
Contains more IronIron +417.8%
Contains more CopperCopper +146.4%
Contains more ZincZinc +35.2%
Contains less SodiumSodium -40.3%
Contains more ManganeseManganese +346.9%
Contains more PotassiumPotassium +119.4%
Contains more PhosphorusPhosphorus +52.4%
Contains more SeleniumSelenium +177.8%

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 3.7% 1% 63% 3% 28% 41% 154% 75% 98% 20% 20% 14% 24%
Contains more Vitamin B1Vitamin B1 +140.9%
Contains more Vitamin B2Vitamin B2 +77.1%
Contains more Vitamin KVitamin K +78.8%
Contains more FolateFolate +378.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +109.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +85.1%
Contains more Vitamin B5Vitamin B5 +196.2%
Contains more Vitamin B6Vitamin B6 +173.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +640.7%

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
19% 14% 17% 47% 3%
Protein: 19.22 g
Fats: 13.95 g
Carbs: 17.25 g
Water: 46.64 g
Other: 2.94 g
Contains more CarbsCarbs +350.2%
Contains more ProteinProtein +187.3%
Contains more FatsFats +31.6%
Contains more WaterWater +1275.8%
Contains more OtherOther +77.1%

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
19% 37% 44%
Saturated fat: Sat. Fat 2.493 g
Monounsaturated fat: Mono. Fat 4.83 g
Polyunsaturated fat: Poly. Fat 5.783 g
Contains less Sat. FatSaturated fat -34.5%
Contains more Mono. FatMonounsaturated fat +92.5%
~equal in Polyunsaturated fat ~5.783g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
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
98% 2%
Starch: 17.03 g
Sucrose: 0.4 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +173.4%
Contains more SucroseSucrose +5605%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~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.
Graham cracker Chicken fingers
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Chicken fingers DV% diff.
Iron 3.78mg 0.73mg 38%
Manganese 1.019mg 0.228mg 34%
Protein 6.69g 19.22g 25%
Vitamin B3 4.439mg 8.217mg 24%
Vitamin B6 0.156mg 0.426mg 21%
Selenium 6.3µg 17.5µg 20%
Carbs 77.66g 17.25g 20%
Folate 91µg 19µg 18%
Vitamin B5 0.42mg 1.244mg 16%
Cholesterol 0mg 48mg 16%
Phosphorus 185mg 282mg 14%
Vitamin B1 0.265mg 0.11mg 13%
Sodium 459mg 769mg 13%
Starch 46.56g 17.03g 12%
Vitamin B2 0.317mg 0.179mg 11%
Copper 0.17mg 0.069mg 11%
Vitamin E 1.51mg 3.17mg 11%
Fiber 3.4g 1.2g 9%
Calories 430kcal 271kcal 8%
Vitamin B12 0µg 0.16µg 7%
Choline 5.9mg 43.7mg 7%
Monounsaturated fat 2.509g 4.83g 6%
Potassium 170mg 373mg 6%
Calcium 77mg 17mg 6%
Fats 10.6g 13.95g 5%
Vitamin K 14.3µg 8µg 5%
Saturated fat 1.633g 2.493g 4%
Polyunsaturated fat 5.388g 5.783g 3%
Magnesium 40mg 28mg 3%
Zinc 0.96mg 0.71mg 2%
Vitamin C 0mg 1.1mg 1%
Vitamin D 0IU 7IU 1%
Fructose 0.99g 0g 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 74.26g 16.05g N/A
Sugar 24.85g 0.4g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.055g 0.052g N/A
Tryptophan 0.222mg 0%
Threonine 0.803mg 0%
Isoleucine 0.845mg 0%
Leucine 1.553mg 0%
Lysine 1.616mg 0%
Methionine 0.518mg 0%
Phenylalanine 1.437mg 0%
Valine 0.908mg 0%
Histidine 0.655mg 0%
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.599g 0.211g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.008g N/A
Omega-6 - Eicosadienoic acid 0.004g 0.007g N/A
Omega-6 - Linoleic acid 4.735g 5.439g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Chicken fingers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Graham cracker
42%
Chicken fingers
Minerals Daily Need Coverage Score
60%
Graham cracker
47%
Chicken fingers

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 310mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 0.86g)
Which food is lower in Sugar?
Chicken fingers
Chicken fingers is lower in Sugar (difference - 24.45g)
Which food is lower in glycemic index?
Chicken fingers
Chicken fingers is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Chicken fingers
Chicken fingers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.