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.
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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 | +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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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:
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
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
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% |
