Graham cracker vs. Club sandwich — In-Depth Nutrition Comparison
Compare
The main differences between graham cracker and club sandwich
- Graham cracker has more iron, folate, vitamin B2, copper, and fiber; however, club sandwich has more selenium, vitamin B12, vitamin B6, and vitamin B5.
- Daily need coverage for selenium for club sandwich is 34% higher.
- Club sandwich has 3 times less folate than graham cracker. Graham cracker has 91µg of folate, while club sandwich has 31µg.
Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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.
| Contains more MagnesiumMagnesium | +25% |
| Contains more IronIron | +175.9% |
| Contains more CopperCopper | +91% |
| Contains less SodiumSodium | -27.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +23.4% |
| Contains more PotassiumPotassium | +32.9% |
| Contains more ZincZinc | +39.6% |
| Contains more PhosphorusPhosphorus | +16.2% |
| Contains more SeleniumSelenium | +293.7% |
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 | +147.5% |
| Contains more Vitamin B1Vitamin B1 | +54.1% |
| Contains more Vitamin B2Vitamin B2 | +70.4% |
| Contains more Vitamin KVitamin K | +64.4% |
| Contains more FolateFolate | +193.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +25.6% |
| Contains more Vitamin B5Vitamin B5 | +96.7% |
| Contains more Vitamin B6Vitamin B6 | +89.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +710.2% |
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:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more FatsFats | +31.7% |
| Contains more CarbsCarbs | +290.8% |
| Contains more ProteinProtein | +157% |
| Contains more WaterWater | +1449.3% |
| Contains more OtherOther | +42.8% |
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
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains less Sat. FatSaturated fat | -47.5% |
| Contains more Poly. FatPolyunsaturated fat | +186.6% |
| Contains more Mono. FatMonounsaturated fat | +17.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.019mg | 44% | |
| Selenium | 6.3µg | 24.8µg | 34% |
| Iron | 3.78mg | 1.37mg | 30% |
| Polyunsaturated fat | 5.388g | 1.88g | 23% |
| Protein | 6.69g | 17.19g | 21% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Carbs | 77.66g | 19.87g | 19% |
| Starch | 46.56g | 19% | |
| Folate | 91µg | 31µg | 15% |
| Cholesterol | 0mg | 46mg | 15% |
| Vitamin B6 | 0.156mg | 0.296mg | 11% |
| Calories | 430kcal | 220kcal | 11% |
| Vitamin B2 | 0.317mg | 0.186mg | 10% |
| Copper | 0.17mg | 0.089mg | 9% |
| Fiber | 3.4g | 1.2g | 9% |
| Vitamin B1 | 0.265mg | 0.172mg | 8% |
| Choline | 5.9mg | 47.8mg | 8% |
| Vitamin B5 | 0.42mg | 0.826mg | 8% |
| Vitamin B3 | 4.439mg | 5.575mg | 7% |
| Saturated fat | 1.633g | 3.109g | 7% |
| Sodium | 459mg | 630mg | 7% |
| Vitamin E | 1.51mg | 0.61mg | 6% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Vitamin K | 14.3µg | 8.7µg | 5% |
| Fats | 10.6g | 8.05g | 4% |
| Vitamin A | 0µg | 35µg | 4% |
| Phosphorus | 185mg | 215mg | 4% |
| Zinc | 0.96mg | 1.34mg | 3% |
| Calcium | 77mg | 95mg | 2% |
| Magnesium | 40mg | 32mg | 2% |
| Potassium | 170mg | 226mg | 2% |
| Vitamin D | 0IU | 5IU | 1% |
| Fructose | 0.99g | 1% | |
| Vitamin D | 0µg | 0.1µg | 1% |
| Monounsaturated fat | 2.509g | 2.949g | 1% |
| Net carbs | 74.26g | 18.67g | N/A |
| Sugar | 24.85g | 4.68g | N/A |
| Trans fat | 0.055g | 0.071g | N/A |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-3 - DPA | 0g | 0.004g | 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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
37%
Minerals Daily Need Coverage Score
60%
50%
Comparison summary
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 171mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 1.476g)
Which food is lower in Sugar?
Club sandwich is lower in Sugar (difference - 20.17g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 74)
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.
Which food is richer in vitamins?
?
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.