Graham cracker vs. Cocoa solids — In-Depth Nutrition Comparison
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How are graham cracker and cocoa solids different?
- Cocoa solids are higher than graham cracker in copper, fiber, iron, manganese, magnesium, phosphorus, zinc, and potassium.
- Cocoa solids cover your daily need for copper, 402% more than graham cracker.
- Graham cracker contains 22 times more sodium than cocoa solids. Graham cracker contains 459mg of sodium, while cocoa solids contain 21mg.
- Graham cracker has a higher glycemic index (74) than cocoa solids (24).
Cookies, graham crackers, plain or honey (includes cinnamon) and Cocoa, dry powder, unsweetened types were used in this article.
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 MagnesiumMagnesium | +1147.5% |
| Contains more CalciumCalcium | +66.2% |
| Contains more PotassiumPotassium | +796.5% |
| Contains more IronIron | +266.7% |
| Contains more CopperCopper | +2128.2% |
| Contains more ZincZinc | +609.4% |
| Contains more PhosphorusPhosphorus | +296.8% |
| Contains less SodiumSodium | -95.4% |
| Contains more ManganeseManganese | +276.5% |
| Contains more SeleniumSelenium | +127% |
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 | +1410% |
| Contains more Vitamin B1Vitamin B1 | +239.7% |
| Contains more Vitamin B2Vitamin B2 | +31.5% |
| Contains more Vitamin B3Vitamin B3 | +103.2% |
| Contains more Vitamin B5Vitamin B5 | +65.4% |
| Contains more Vitamin B6Vitamin B6 | +32.2% |
| Contains more Vitamin KVitamin K | +472% |
| Contains more FolateFolate | +184.4% |
| Contains more CholineCholine | +103.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.17mg | 3.788mg | 402% |
| Fiber | 3.4g | 37g | 134% |
| Iron | 3.78mg | 13.86mg | 126% |
| Manganese | 1.019mg | 3.837mg | 123% |
| Magnesium | 40mg | 499mg | 109% |
| Phosphorus | 185mg | 734mg | 78% |
| Caffeine | 0mg | 230mg | 58% |
| Zinc | 0.96mg | 6.81mg | 53% |
| Potassium | 170mg | 1524mg | 40% |
| Polyunsaturated fat | 5.388g | 0.44g | 33% |
| Saturated fat | 1.633g | 8.07g | 29% |
| Protein | 6.69g | 19.6g | 26% |
| Starch | 46.56g | 19% | |
| Sodium | 459mg | 21mg | 19% |
| Vitamin B1 | 0.265mg | 0.078mg | 16% |
| Selenium | 6.3µg | 14.3µg | 15% |
| Folate | 91µg | 32µg | 15% |
| Vitamin B3 | 4.439mg | 2.185mg | 14% |
| Vitamin K | 14.3µg | 2.5µg | 10% |
| Calories | 430kcal | 228kcal | 10% |
| Vitamin E | 1.51mg | 0.1mg | 9% |
| Carbs | 77.66g | 57.9g | 7% |
| Vitamin B2 | 0.317mg | 0.241mg | 6% |
| Calcium | 77mg | 128mg | 5% |
| Monounsaturated fat | 2.509g | 4.57g | 5% |
| Fats | 10.6g | 13.7g | 5% |
| Vitamin B6 | 0.156mg | 0.118mg | 3% |
| Vitamin B5 | 0.42mg | 0.254mg | 3% |
| Choline | 5.9mg | 12mg | 1% |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 20.9g | N/A |
| Sugar | 24.85g | 1.75g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.293mg | 0% | |
| Threonine | 0.776mg | 0% | |
| Isoleucine | 0.76mg | 0% | |
| Leucine | 1.189mg | 0% | |
| Lysine | 0.983mg | 0% | |
| Methionine | 0.202mg | 0% | |
| Phenylalanine | 0.941mg | 0% | |
| Valine | 1.177mg | 0% | |
| Histidine | 0.339mg | 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
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
19.6 g
Fats:
13.7 g
Carbs:
57.9 g
Water:
3 g
Other:
5.8 g
| Contains more CarbsCarbs | +34.1% |
| Contains more WaterWater | +13% |
| Contains more ProteinProtein | +193% |
| Contains more FatsFats | +29.2% |
| Contains more OtherOther | +249.4% |
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
8.07 g
Monounsaturated fat:
Mono. Fat
4.57 g
Polyunsaturated fat:
Poly. Fat
0.44 g
| Contains less Sat. FatSaturated fat | -79.8% |
| Contains more Poly. FatPolyunsaturated fat | +1124.5% |
| Contains more Mono. FatMonounsaturated fat | +82.1% |
