Graham cracker vs. Crackers — In-Depth Nutrition Comparison
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Important differences between graham cracker and crackers
- Graham cracker has more manganese, copper, and vitamin B6; however, crackers have more vitamin K, vitamin B1, vitamin B2, vitamin E, and phosphorus.
- Crackers' daily need coverage for vitamin K is 46% more.
- Graham cracker has 2 times more vitamin B6 than crackers. Graham cracker has 0.156mg of vitamin B6, while crackers have 0.063mg.
- Graham cracker is lower in sodium.
- Graham cracker has a higher glycemic index than crackers.
The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Crackers, standard snack-type, regular.
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 | +122.2% |
| Contains more PotassiumPotassium | +44.1% |
| Contains more CopperCopper | +63.5% |
| Contains more ZincZinc | +95.9% |
| Contains less SodiumSodium | -36.8% |
| Contains more ManganeseManganese | +107.5% |
| Contains more CalciumCalcium | +55.8% |
| Contains more PhosphorusPhosphorus | +34.1% |
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 B6Vitamin B6 | +147.6% |
| Contains more Vitamin EVitamin E | +100.7% |
| Contains more Vitamin B1Vitamin B1 | +57% |
| Contains more Vitamin B2Vitamin B2 | +43.8% |
| Contains more Vitamin KVitamin K | +384.6% |
| Contains more CholineCholine | +62.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 5.388g | 13.137g | 52% |
| Vitamin K | 14.3µg | 69.3µg | 46% |
| Fats | 10.6g | 26.43g | 24% |
| Manganese | 1.019mg | 0.491mg | 23% |
| Saturated fat | 1.633g | 5.562g | 18% |
| Vitamin B1 | 0.265mg | 0.416mg | 13% |
| Sodium | 459mg | 726mg | 12% |
| Vitamin B2 | 0.317mg | 0.456mg | 11% |
| Monounsaturated fat | 2.509g | 6.553g | 10% |
| Vitamin E | 1.51mg | 3.03mg | 10% |
| Phosphorus | 185mg | 248mg | 9% |
| Copper | 0.17mg | 0.104mg | 7% |
| Vitamin B6 | 0.156mg | 0.063mg | 7% |
| Carbs | 77.66g | 61.3g | 5% |
| Magnesium | 40mg | 18mg | 5% |
| Calcium | 77mg | 120mg | 4% |
| Zinc | 0.96mg | 0.49mg | 4% |
| Fiber | 3.4g | 2.3g | 4% |
| Calories | 430kcal | 510kcal | 4% |
| Iron | 3.78mg | 4.03mg | 3% |
| Potassium | 170mg | 118mg | 2% |
| Selenium | 6.3µg | 6.7µg | 1% |
| Vitamin B3 | 4.439mg | 4.352mg | 1% |
| Starch | 46.56g | 49.69g | 1% |
| Fructose | 0.99g | 0.29g | 1% |
| Choline | 5.9mg | 9.6mg | 1% |
| Protein | 6.69g | 6.64g | 0% |
| Net carbs | 74.26g | 59g | N/A |
| Sugar | 24.85g | 8.18g | N/A |
| Vitamin B5 | 0.42mg | 0.417mg | 0% |
| Folate | 91µg | 92µg | 0% |
| Trans fat | 0.055g | 1.076g | N/A |
| Tryptophan | 0.084mg | 0% | |
| Threonine | 0.193mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.471mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.112mg | 0% | |
| Phenylalanine | 0.331mg | 0% | |
| Valine | 0.294mg | 0% | |
| Histidine | 0.145mg | 0% | |
| Omega-3 - ALA | 0.599g | 1.485g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.062g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 11.48g | 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:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
| Contains more CarbsCarbs | +26.7% |
| Contains more FatsFats | +149.3% |
| Contains more OtherOther | +50% |
~equal in
Protein
~6.64g
~equal in
Water
~3.14g
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
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
| Contains less Sat. FatSaturated fat | -70.6% |
| Contains more Mono. FatMonounsaturated fat | +161.2% |
| Contains more Poly. FatPolyunsaturated fat | +143.8% |
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:
49.69 g
Sucrose:
6.95 g
Glucose:
0.47 g
Fructose:
0.29 g
Lactose:
0 g
Maltose:
0.48 g
Galactose:
0 g
| Contains more SucroseSucrose | +228.3% |
| Contains more GlucoseGlucose | +121.3% |
| Contains more FructoseFructose | +241.4% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~49.69g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
