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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +76.6%
Contains more Calcium +148.4%
Contains more Potassium +15.6%
Contains more Magnesium +42.9%
Contains more Copper +54.5%
Contains more Zinc +50%
Contains more Phosphorus +77.9%
Contains less Sodium -35.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 24% 15% 29% 57% 27% 80% 60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 10% 13% 20% 37% 18% 45% 39%
Contains more Iron +76.6%
Contains more Calcium +148.4%
Contains more Potassium +15.6%
Contains more Magnesium +42.9%
Contains more Copper +54.5%
Contains more Zinc +50%
Contains more Phosphorus +77.9%
Contains less Sodium -35.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 31% 0% 67% 74% 84% 26% 36% 0% 36% 69%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 5% 0% 0% 59% 35% 35% 23% 10% 5% 0% 27%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Graham cracker
16
Cookie dough
Mineral Summary Score
54
Graham cracker
32
Cookie dough

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
40%
Graham cracker
32%
Cookie dough
Carbohydrates
78%
Graham cracker
59%
Cookie dough
Fats
49%
Graham cracker
87%
Cookie dough

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Graham cracker Cookie dough
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Cookie dough
Cookie dough contains less Sugars (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 - 74)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Graham cracker Cookie dough Opinion
Calories 430 424 Graham cracker
Protein 6.69 5.4 Graham cracker
Fats 10.6 18.9 Cookie dough
Vitamin C 0 0
Carbs 77.66 59.1 Graham cracker
Cholesterol 0 24 Graham cracker
Vitamin D 0 Graham cracker
Iron 3.78 2.14 Graham cracker
Calcium 77 31 Graham cracker
Potassium 170 147 Graham cracker
Magnesium 40 28 Graham cracker
Sugars 24.85 Cookie dough
Fiber 3.4 2.5 Graham cracker
Copper 0.17 0.11 Graham cracker
Zinc 0.96 0.64 Graham cracker
Starch 46.56 Graham cracker
Phosphorus 185 104 Graham cracker
Sodium 459 294 Cookie dough
Vitamin A 2 70 Cookie dough
Vitamin E 1.51 Graham cracker
Vitamin D 0 Graham cracker
Vitamin B1 0.265 0.234 Graham cracker
Vitamin B2 0.317 0.148 Graham cracker
Vitamin B3 4.439 1.865 Graham cracker
Vitamin B5 0.42 0.372 Graham cracker
Vitamin B6 0.156 0.041 Graham cracker
Vitamin B12 0 0.04 Cookie dough
Vitamin K 14.3 Graham cracker
Folate 91 35 Graham cracker
Trans Fat 0.055 Cookie dough
Saturated Fat 1.633 4.751 Graham cracker
Monounsaturated Fat 2.509 10.531 Cookie dough
Polyunsaturated fat 5.388 2.592 Graham cracker
Tryptophan 0.088 Cookie dough
Threonine 0.177 Cookie dough
Isoleucine 0.227 Cookie dough
Leucine 0.414 Cookie dough
Lysine 0.257 Cookie dough
Methionine 0.122 Cookie dough
Phenylalanine 0.278 Cookie dough
Valine 0.291 Cookie dough
Histidine 0.125 Cookie dough
Fructose 0.99 Graham cracker

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.