Graham cracker vs. Cornmeal — In-Depth Nutrition Comparison
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A recap on differences between graham cracker and cornmeal
- Graham cracker has more manganese, phosphorus, vitamin K, copper, vitamin E, and calcium; however, cornmeal is higher in folate, vitamin B1, and selenium.
- Graham cracker covers your daily manganese needs 37% more than cornmeal.
- Cornmeal has less sodium.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Cornmeal, degermed, enriched, yellow.
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 MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +2466.7% |
| Contains more PotassiumPotassium | +19.7% |
| Contains more CopperCopper | +123.7% |
| Contains more ZincZinc | +45.5% |
| Contains more PhosphorusPhosphorus | +86.9% |
| Contains more ManganeseManganese | +485.6% |
| Contains more IronIron | +15.3% |
| Contains less SodiumSodium | -98.5% |
| Contains more SeleniumSelenium | +66.7% |
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 | +1158.3% |
| Contains more Vitamin B5Vitamin B5 | +75% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +107.9% |
| Contains more Vitamin B2Vitamin B2 | +20.5% |
| Contains more Vitamin B3Vitamin B3 | +11.9% |
| Contains more Vitamin B6Vitamin B6 | +16.7% |
| Contains more FolateFolate | +129.7% |
| Contains more CholineCholine | +45.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.019mg | 0.174mg | 37% |
| Folate | 91µg | 209µg | 30% |
| Polyunsaturated fat | 5.388g | 0.828g | 30% |
| Vitamin B1 | 0.265mg | 0.551mg | 24% |
| Sodium | 459mg | 7mg | 20% |
| Fats | 10.6g | 1.75g | 14% |
| Phosphorus | 185mg | 99mg | 12% |
| Vitamin K | 14.3µg | 0µg | 12% |
| Starch | 46.56g | 73.3g | 11% |
| Copper | 0.17mg | 0.076mg | 10% |
| Vitamin E | 1.51mg | 0.12mg | 9% |
| Selenium | 6.3µg | 10.5µg | 8% |
| Iron | 3.78mg | 4.36mg | 7% |
| Calcium | 77mg | 3mg | 7% |
| Saturated fat | 1.633g | 0.22g | 6% |
| Vitamin B2 | 0.317mg | 0.382mg | 5% |
| Monounsaturated fat | 2.509g | 0.39g | 5% |
| Vitamin B5 | 0.42mg | 0.24mg | 4% |
| Vitamin B3 | 4.439mg | 4.968mg | 3% |
| Calories | 430kcal | 370kcal | 3% |
| Zinc | 0.96mg | 0.66mg | 3% |
| Fiber | 3.4g | 3.9g | 2% |
| Vitamin B6 | 0.156mg | 0.182mg | 2% |
| Magnesium | 40mg | 32mg | 2% |
| Vitamin A | 0µg | 11µg | 1% |
| Fructose | 0.99g | 0.17g | 1% |
| Protein | 6.69g | 7.11g | 1% |
| Potassium | 170mg | 142mg | 1% |
| Carbs | 77.66g | 79.45g | 1% |
| Net carbs | 74.26g | 75.55g | N/A |
| Sugar | 24.85g | 1.61g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Choline | 5.9mg | 8.6mg | 0% |
| Tryptophan | 0.038mg | 0% | |
| Threonine | 0.172mg | 0% | |
| Isoleucine | 0.242mg | 0% | |
| Leucine | 1.006mg | 0% | |
| Lysine | 0.105mg | 0% | |
| Methionine | 0.162mg | 0% | |
| Phenylalanine | 0.366mg | 0% | |
| Valine | 0.337mg | 0% | |
| Histidine | 0.172mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | 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:
7.11 g
Fats:
1.75 g
Carbs:
79.45 g
Water:
11.18 g
Other:
0.51 g
| Contains more FatsFats | +505.7% |
| Contains more OtherOther | +225.5% |
| Contains more WaterWater | +229.8% |
~equal in
Protein
~7.11g
~equal in
Carbs
~79.45g
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
0.22 g
Monounsaturated fat:
Mono. Fat
0.39 g
Polyunsaturated fat:
Poly. Fat
0.828 g
| Contains more Mono. FatMonounsaturated fat | +543.3% |
| Contains more Poly. FatPolyunsaturated fat | +550.7% |
| Contains less Sat. FatSaturated fat | -86.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
73.3 g
Sucrose:
0.68 g
Glucose:
0.56 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0 g
| Contains more SucroseSucrose | +3255.9% |
| Contains more GlucoseGlucose | +85.7% |
| Contains more FructoseFructose | +482.4% |
| Contains more StarchStarch | +57.4% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
