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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.

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
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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 Calcium +148.4%
Contains more Iron +76.6%
Contains more Magnesium +42.9%
Contains more Phosphorus +77.9%
Contains more Potassium +15.6%
Contains more Zinc +50%
Contains more Copper +54.5%
Contains more Manganese +33.2%
Contains less Sodium -35.9%
Contains more Selenium +44.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 81% 20% 45% 13% 39% 18% 37% 100% 50%
Contains more Calcium +148.4%
Contains more Iron +76.6%
Contains more Magnesium +42.9%
Contains more Phosphorus +77.9%
Contains more Potassium +15.6%
Contains more Zinc +50%
Contains more Copper +54.5%
Contains more Manganese +33.2%
Contains less Sodium -35.9%
Contains more Selenium +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 B1 +13.2%
Contains more Vitamin B2 +114.2%
Contains more Vitamin B3 +138%
Contains more Vitamin B5 +12.9%
Contains more Vitamin B6 +280.5%
Contains more Folate +160%
Contains more Vitamin A +3400%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 59% 35% 35% 23% 10% 27% 5% 0%
Contains more Vitamin B1 +13.2%
Contains more Vitamin B2 +114.2%
Contains more Vitamin B3 +138%
Contains more Vitamin B5 +12.9%
Contains more Vitamin B6 +280.5%
Contains more Folate +160%
Contains more Vitamin A +3400%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23.9%
Contains more Carbs +31.4%
Contains more Other +27.7%
Contains more Fats +78.3%
Contains more Water +351.3%
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 Protein +23.9%
Contains more Carbs +31.4%
Contains more Other +27.7%
Contains more Fats +78.3%
Contains more Water +351.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -65.6%
Contains more Polyunsaturated fat +107.9%
Contains more Monounsaturated Fat +319.7%
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
27% 59% 15%
Saturated Fat: 4.751 g
Monounsaturated Fat: 10.531 g
Polyunsaturated fat: 2.592 g
Contains less Saturated Fat -65.6%
Contains more Polyunsaturated fat +107.9%
Contains more Monounsaturated 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 Opinion
Net carbs 74.26g 56.6g Graham cracker
Protein 6.69g 5.4g Graham cracker
Fats 10.6g 18.9g Cookie dough
Carbs 77.66g 59.1g Graham cracker
Calories 430kcal 424kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g Cookie dough
Fiber 3.4g 2.5g Graham cracker
Calcium 77mg 31mg Graham cracker
Iron 3.78mg 2.14mg Graham cracker
Magnesium 40mg 28mg Graham cracker
Phosphorus 185mg 104mg Graham cracker
Potassium 170mg 147mg Graham cracker
Sodium 459mg 294mg Cookie dough
Zinc 0.96mg 0.64mg Graham cracker
Copper 0.17mg 0.11mg Graham cracker
Manganese 1.019mg 0.765mg Graham cracker
Selenium 6.3µg 9.1µg Cookie dough
Vitamin A 2IU 70IU Cookie dough
Vitamin A RAE 0µg 4µg Cookie dough
Vitamin E 1.51mg Graham cracker
Vitamin B1 0.265mg 0.234mg Graham cracker
Vitamin B2 0.317mg 0.148mg Graham cracker
Vitamin B3 4.439mg 1.865mg Graham cracker
Vitamin B5 0.42mg 0.372mg Graham cracker
Vitamin B6 0.156mg 0.041mg Graham cracker
Folate 91µg 35µg Graham cracker
Vitamin B12 0µg 0.04µg Cookie dough
Vitamin K 14.3µg Graham cracker
Tryptophan 0.088mg Cookie dough
Threonine 0.177mg Cookie dough
Isoleucine 0.227mg Cookie dough
Leucine 0.414mg Cookie dough
Lysine 0.257mg Cookie dough
Methionine 0.122mg Cookie dough
Phenylalanine 0.278mg Cookie dough
Valine 0.291mg Cookie dough
Histidine 0.125mg Cookie dough
Cholesterol 0mg 24mg Graham cracker
Trans Fat 0.055g Cookie dough
Saturated Fat 1.633g 4.751g Graham cracker
Omega-3 - DHA 0g 0.001g Cookie dough
Omega-3 - EPA 0g 0.001g Cookie dough
Monounsaturated Fat 2.509g 10.531g Cookie dough
Polyunsaturated fat 5.388g 2.592g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Cookie dough
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Graham cracker
16%
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.