Graham cracker vs. Condensed milk — In-Depth Nutrition Comparison
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How are graham cracker and condensed milk different?
- Graham cracker is richer in iron, manganese, vitamin B3, folate, and copper, while condensed milk is higher in calcium, vitamin B12, selenium, and choline.
- Graham cracker covers your daily need for iron, 45% more than condensed milk.
- Graham cracker contains 170 times more manganese than condensed milk. Graham cracker contains 1.019mg of manganese, while condensed milk contains 0.006mg.
- Graham cracker is lower in saturated fat.
- Graham cracker has a higher glycemic index (74) than condensed milk (61).
Cookies, graham crackers, plain or honey (includes cinnamon) and Milk, canned, condensed, sweetened types were used in this article.
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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 | +53.8% |
| Contains more IronIron | +1889.5% |
| Contains more CopperCopper | +1033.3% |
| Contains more ManganeseManganese | +16883.3% |
| Contains more CalciumCalcium | +268.8% |
| Contains more PotassiumPotassium | +118.2% |
| Contains more PhosphorusPhosphorus | +36.8% |
| Contains less SodiumSodium | -72.3% |
| Contains more SeleniumSelenium | +134.9% |
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 | +843.8% |
| Contains more Vitamin B1Vitamin B1 | +194.4% |
| Contains more Vitamin B3Vitamin B3 | +2013.8% |
| Contains more Vitamin B6Vitamin B6 | +205.9% |
| Contains more Vitamin KVitamin K | +2283.3% |
| Contains more FolateFolate | +727.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +31.2% |
| Contains more Vitamin B5Vitamin B5 | +78.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1410.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 0.19mg | 45% |
| Manganese | 1.019mg | 0.006mg | 44% |
| Polyunsaturated fat | 5.388g | 0.337g | 34% |
| Vitamin B3 | 4.439mg | 0.21mg | 26% |
| Calcium | 77mg | 284mg | 21% |
| Folate | 91µg | 11µg | 20% |
| Starch | 46.56g | 19% | |
| Vitamin B12 | 0µg | 0.44µg | 18% |
| Saturated fat | 1.633g | 5.486g | 18% |
| Copper | 0.17mg | 0.015mg | 17% |
| Selenium | 6.3µg | 14.8µg | 15% |
| Vitamin B1 | 0.265mg | 0.09mg | 15% |
| Choline | 5.9mg | 89.1mg | 15% |
| Sodium | 459mg | 127mg | 14% |
| Fiber | 3.4g | 0g | 14% |
| Vitamin K | 14.3µg | 0.6µg | 11% |
| Cholesterol | 0mg | 34mg | 11% |
| Phosphorus | 185mg | 253mg | 10% |
| Vitamin E | 1.51mg | 0.16mg | 9% |
| Vitamin B6 | 0.156mg | 0.051mg | 8% |
| Vitamin A | 0µg | 74µg | 8% |
| Carbs | 77.66g | 54.4g | 8% |
| Vitamin B2 | 0.317mg | 0.416mg | 8% |
| Vitamin B5 | 0.42mg | 0.75mg | 7% |
| Potassium | 170mg | 371mg | 6% |
| Calories | 430kcal | 321kcal | 5% |
| Vitamin C | 0mg | 2.6mg | 3% |
| Magnesium | 40mg | 26mg | 3% |
| Fats | 10.6g | 8.7g | 3% |
| Protein | 6.69g | 7.91g | 2% |
| Fructose | 0.99g | 1% | |
| Vitamin D | 0IU | 6IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 74.26g | 54.4g | N/A |
| Sugar | 24.85g | 54.4g | N/A |
| Zinc | 0.96mg | 0.94mg | 0% |
| Trans fat | 0.055g | N/A | |
| Monounsaturated fat | 2.509g | 2.427g | 0% |
| Tryptophan | 0.112mg | 0% | |
| Threonine | 0.357mg | 0% | |
| Isoleucine | 0.479mg | 0% | |
| Leucine | 0.775mg | 0% | |
| Lysine | 0.627mg | 0% | |
| Methionine | 0.198mg | 0% | |
| Phenylalanine | 0.382mg | 0% | |
| Valine | 0.529mg | 0% | |
| Histidine | 0.214mg | 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:
7.91 g
Fats:
8.7 g
Carbs:
54.4 g
Water:
27.16 g
Other:
1.83 g
| Contains more FatsFats | +21.8% |
| Contains more CarbsCarbs | +42.8% |
| Contains more ProteinProtein | +18.2% |
| Contains more WaterWater | +701.2% |
| Contains more OtherOther | +10.2% |
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
5.486 g
Monounsaturated fat:
Mono. Fat
2.427 g
Polyunsaturated fat:
Poly. Fat
0.337 g
| Contains less Sat. FatSaturated fat | -70.2% |
| Contains more Poly. FatPolyunsaturated fat | +1498.8% |
~equal in
Monounsaturated fat
~2.427g
