Graham cracker vs. Chocolate — In-Depth Nutrition Comparison
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A recap on differences between graham cracker and chocolate
- Graham cracker has more vitamin B3, vitamin B2, and vitamin B1; however, chocolate is higher in copper, iron, magnesium, manganese, and fiber.
- Chocolate covers your daily copper needs 95% more than graham cracker.
- Chocolate contains 19 times less sodium than graham cracker. Graham cracker contains 459mg of sodium, while chocolate contains 24mg.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Chocolate, dark, 45- 59% cacao solids.
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 CalciumCalcium | +37.5% |
| Contains more SeleniumSelenium | +110% |
| Contains more MagnesiumMagnesium | +265% |
| Contains more PotassiumPotassium | +228.8% |
| Contains more IronIron | +112.2% |
| Contains more CopperCopper | +504.7% |
| Contains more ZincZinc | +109.4% |
| Contains more PhosphorusPhosphorus | +11.4% |
| Contains less SodiumSodium | -94.8% |
| Contains more ManganeseManganese | +39.3% |
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 EVitamin E | +179.6% |
| Contains more Vitamin B1Vitamin B1 | +960% |
| Contains more Vitamin B2Vitamin B2 | +534% |
| Contains more Vitamin B3Vitamin B3 | +512.3% |
| Contains more Vitamin B5Vitamin B5 | +41.4% |
| Contains more Vitamin B6Vitamin B6 | +271.4% |
| Contains more Vitamin KVitamin K | +76.5% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
4.88 g
Fats:
31.28 g
Carbs:
61.17 g
Water:
0.97 g
Other:
1.7 g
| Contains more ProteinProtein | +37.1% |
| Contains more CarbsCarbs | +27% |
| Contains more WaterWater | +249.5% |
| Contains more FatsFats | +195.1% |
~equal in
Other
~1.7g
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
18.519 g
Monounsaturated fat:
Mono. Fat
9.54 g
Polyunsaturated fat:
Poly. Fat
1.092 g
| Contains less Sat. FatSaturated fat | -91.2% |
| Contains more Poly. FatPolyunsaturated fat | +393.4% |
| Contains more Mono. FatMonounsaturated fat | +280.2% |
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:
46.25 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.65 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +102.7% |
| 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 Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.17mg | 1.028mg | 95% |
| Saturated fat | 1.633g | 18.519g | 77% |
| Iron | 3.78mg | 8.02mg | 53% |
| Fats | 10.6g | 31.28g | 32% |
| Polyunsaturated fat | 5.388g | 1.092g | 29% |
| Magnesium | 40mg | 146mg | 25% |
| Folate | 91µg | 23% | |
| Vitamin B3 | 4.439mg | 0.725mg | 23% |
| Vitamin B2 | 0.317mg | 0.05mg | 21% |
| Vitamin B1 | 0.265mg | 0.025mg | 20% |
| Starch | 46.56g | 19% | |
| Sodium | 459mg | 24mg | 19% |
| Monounsaturated fat | 2.509g | 9.54g | 18% |
| Manganese | 1.019mg | 1.419mg | 17% |
| Fiber | 3.4g | 7g | 14% |
| Potassium | 170mg | 559mg | 11% |
| Caffeine | 0mg | 43mg | 11% |
| Zinc | 0.96mg | 2.01mg | 10% |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Vitamin B6 | 0.156mg | 0.042mg | 9% |
| Calories | 430kcal | 546kcal | 6% |
| Selenium | 6.3µg | 3µg | 6% |
| Vitamin E | 1.51mg | 0.54mg | 6% |
| Carbs | 77.66g | 61.17g | 5% |
| Vitamin K | 14.3µg | 8.1µg | 5% |
| Protein | 6.69g | 4.88g | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Phosphorus | 185mg | 206mg | 3% |
| Calcium | 77mg | 56mg | 2% |
| Vitamin B5 | 0.42mg | 0.297mg | 2% |
| Choline | 5.9mg | 1% | |
| Fructose | 0.99g | 0g | 1% |
| Net carbs | 74.26g | 54.17g | N/A |
| Sugar | 24.85g | 47.9g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 0.055g | 0.112g | N/A |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.599g | 0.085g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 0.947g | 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%
9%
Minerals Daily Need Coverage Score
60%
116%
Comparison summary
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Graham cracker is lower in Sugar (difference - 23.05g)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 16.886g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Sodium?
Chocolate contains less Sodium (difference - 435mg)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Chocolate is relatively richer in minerals