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 | +∞% |
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 |
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
