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  6. Graham cracker vs. Cocoa bean

Graham cracker vs. Cocoa bean — In-Depth Nutrition Comparison

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How are graham cracker and cocoa bean different?

  • Cocoa bean has more copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc than graham cracker.
  • Daily need coverage for copper for cocoa bean is 382% higher.
  • Graham cracker contains 24 times more sodium than cocoa bean. While graham cracker contains 459mg of sodium, cocoa bean contains only 19mg.

Cookies, graham crackers, plain or honey (includes cinnamon) and Cocoa, dry powder, unsweetened, processed with alkali are the varieties used in this article.

Infographic

Graham cracker vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more MagnesiumMagnesium +1090%
Contains more CalciumCalcium +44.2%
Contains more PotassiumPotassium +1375.9%
Contains more IronIron +310.6%
Contains more CopperCopper +2021.8%
Contains more ZincZinc +563.5%
Contains more PhosphorusPhosphorus +293.5%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +266.7%
Contains more SeleniumSelenium +109.5%

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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin EVitamin E +1410%
Contains more Vitamin B1Vitamin B1 +140.9%
Contains more Vitamin B3Vitamin B3 +85%
Contains more Vitamin B5Vitamin B5 +65.4%
Contains more Vitamin B6Vitamin B6 +32.2%
Contains more Vitamin KVitamin K +495.8%
Contains more FolateFolate +184.4%
Contains more Vitamin B2Vitamin B2 +45.1%
Contains more CholineCholine +93.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Cocoa bean DV% diff.
Copper 0.17mg 3.607mg 382%
Iron 3.78mg 15.52mg 147%
Manganese 1.019mg 3.737mg 118%
Fiber 3.4g 29.8g 106%
Magnesium 40mg 476mg 104%
Phosphorus 185mg 728mg 78%
Potassium 170mg 2509mg 69%
Zinc 0.96mg 6.37mg 49%
Polyunsaturated fat 5.388g 0.42g 33%
Saturated fat 1.633g 7.76g 28%
Protein 6.69g 18.1g 23%
Caffeine 0mg 78mg 20%
Sodium 459mg 19mg 19%
Starch 46.56g 19%
Folate 91µg 32µg 15%
Vitamin B3 4.439mg 2.4mg 13%
Selenium 6.3µg 13.2µg 13%
Vitamin B1 0.265mg 0.11mg 13%
Vitamin B2 0.317mg 0.46mg 11%
Calories 430kcal 220kcal 11%
Vitamin K 14.3µg 2.4µg 10%
Vitamin E 1.51mg 0.1mg 9%
Carbs 77.66g 58.3g 6%
Monounsaturated fat 2.509g 4.39g 5%
Fats 10.6g 13.1g 4%
Vitamin B6 0.156mg 0.118mg 3%
Vitamin B5 0.42mg 0.254mg 3%
Calcium 77mg 111mg 3%
Fructose 0.99g 1%
Choline 5.9mg 11.4mg 1%
Net carbs 74.26g 28.5g N/A
Sugar 24.85g 1.76g N/A
Trans fat 0.055g N/A
Tryptophan 0.271mg 0%
Threonine 0.716mg 0%
Isoleucine 0.701mg 0%
Leucine 1.097mg 0%
Lysine 0.907mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.869mg 0%
Valine 1.086mg 0%
Histidine 0.312mg 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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more CarbsCarbs +33.2%
Contains more WaterWater +25.6%
Contains more ProteinProtein +170.6%
Contains more FatsFats +23.6%
Contains more OtherOther +369.9%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -79%
Contains more Poly. FatPolyunsaturated fat +1182.9%
Contains more Mono. FatMonounsaturated fat +75%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.