Graham cracker vs. Cookie dough — In-Depth Nutrition Comparison
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A recap on the differences between graham cracker and cookie dough
- Graham cracker has more iron, vitamin B3, folate, vitamin B2, phosphorus, manganese, and vitamin B6; however, cookie dough is higher in fats.
- 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.
- Graham cracker has less saturated fat.
- 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Omega-3 (ALA) | 0.599g | 37% | |
| Omega-6 (Linoleic acid) | 4.735g | 28% | |
| Iron | 3.78mg | 2.14mg | 21% |
| Monounsaturated fat | 2.509g | 10.531g | 20% |
| Starch | 46.56g | 19% | |
| Polyunsaturated fat | 5.388g | 2.592g | 19% |
| Vitamin B3 | 4.439mg | 1.865mg | 16% |
| Folate | 91µg | 35µg | 14% |
| Saturated fat | 1.633g | 4.751g | 14% |
| Fats | 10.6g | 18.9g | 13% |
| Vitamin B2 | 0.317mg | 0.148mg | 13% |
| Phosphorus | 185mg | 104mg | 12% |
| Vitamin K | 14.3µg | 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% |
| Calcium | 77mg | 31mg | 5% |
| Selenium | 6.3µg | 9.1µg | 5% |
| Fiber | 3.4g | 2.5g | 4% |
| Protein | 6.69g | 5.4g | 3% |
| Magnesium | 40mg | 28mg | 3% |
| Zinc | 0.96mg | 0.64mg | 3% |
| Vitamin B1 | 0.265mg | 0.234mg | 3% |
| Vitamin B12 | 0µg | 0.04µg | 2% |
| Potassium | 170mg | 147mg | 1% |
| Vitamin B5 | 0.42mg | 0.372mg | 1% |
| Choline | 5.9mg | 1% | |
| Fructose | 0.99g | 1% | |
| Calories | 430kcal | 424kcal | 0% |
| Protein per 100 calories | 1.6g | 1.3g | N/A |
| Calories per 10 g protein | 643kcal | 785kcal | N/A |
| Weight per 100 calories | 23g | 24g | N/A |
| Unsaturated / Saturated Fat ratio | 4.8 | 2.8 | N/A |
| 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-6 (Gamma-linolenic acid) | 0.024g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.004g | 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 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% |
