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  6. Graham cracker vs. Cookie dough

Graham cracker vs. Cookie dough — In-Depth Nutrition Comparison

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A recap on differences between graham cracker and cookie dough

  • Cookie dough has less iron, vitamin B3, folate, vitamin B2, phosphorus, manganese, and vitamin B6.
  • Graham cracker covers your daily iron needs 21% more than cookie dough.
  • Cookie dough contains 4 times less vitamin B6 than graham cracker. Graham cracker contains 0.156mg of vitamin B6, while cookie dough contains 0.041mg.
  • Cookie dough has less sodium.
  • The glycemic index of graham cracker is higher.

Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Cookies, oatmeal, refrigerated dough.

Infographic

Graham cracker vs Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +148.4%
Contains more PotassiumPotassium +15.6%
Contains more IronIron +76.6%
Contains more CopperCopper +54.5%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +77.9%
Contains more ManganeseManganese +33.2%
Contains less SodiumSodium -35.9%
Contains more SeleniumSelenium +44.4%

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +13.2%
Contains more Vitamin B2Vitamin B2 +114.2%
Contains more Vitamin B3Vitamin B3 +138%
Contains more Vitamin B5Vitamin B5 +12.9%
Contains more Vitamin B6Vitamin B6 +280.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +160%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more ProteinProtein +23.9%
Contains more CarbsCarbs +31.4%
Contains more OtherOther +27.7%
Contains more FatsFats +78.3%
Contains more WaterWater +351.3%

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -65.6%
Contains more Poly. FatPolyunsaturated fat +107.9%
Contains more Mono. FatMonounsaturated fat +319.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Cookie dough
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Cookie dough DV% diff.
Iron 3.78mg 2.14mg 21%
Monounsaturated fat 2.509g 10.531g 20%
Polyunsaturated fat 5.388g 2.592g 19%
Starch 46.56g 19%
Vitamin B3 4.439mg 1.865mg 16%
Saturated fat 1.633g 4.751g 14%
Folate 91µg 35µg 14%
Fats 10.6g 18.9g 13%
Vitamin B2 0.317mg 0.148mg 13%
Vitamin K 14.3µg 12%
Phosphorus 185mg 104mg 12%
Manganese 1.019mg 0.765mg 11%
Vitamin E 1.51mg 10%
Vitamin B6 0.156mg 0.041mg 9%
Cholesterol 0mg 24mg 8%
Copper 0.17mg 0.11mg 7%
Sodium 459mg 294mg 7%
Carbs 77.66g 59.1g 6%
Selenium 6.3µg 9.1µg 5%
Calcium 77mg 31mg 5%
Fiber 3.4g 2.5g 4%
Vitamin B1 0.265mg 0.234mg 3%
Magnesium 40mg 28mg 3%
Protein 6.69g 5.4g 3%
Zinc 0.96mg 0.64mg 3%
Vitamin B12 0µg 0.04µg 2%
Choline 5.9mg 1%
Potassium 170mg 147mg 1%
Vitamin B5 0.42mg 0.372mg 1%
Fructose 0.99g 1%
Calories 430kcal 424kcal 0%
Net carbs 74.26g 56.6g N/A
Sugar 24.85g N/A
Vitamin A 0µg 4µg 0%
Trans fat 0.055g N/A
Tryptophan 0.088mg 0%
Threonine 0.177mg 0%
Isoleucine 0.227mg 0%
Leucine 0.414mg 0%
Lysine 0.257mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.278mg 0%
Valine 0.291mg 0%
Histidine 0.125mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Cookie dough
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Graham cracker
15%
Cookie dough
Minerals Daily Need Coverage Score
60%
Graham cracker
41%
Cookie dough

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 3.118g)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Cookie dough
Cookie dough contains less Sodium (difference - 165mg)
Which food is lower in glycemic index?
Cookie dough
Cookie dough is lower in glycemic index (difference - 20)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.