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Graham cracker vs. Custard — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and custard

  • Graham cracker has more manganese, iron, vitamin B3, folate, vitamin B1, copper, and fiber, while custard has more vitamin B12.
  • Graham cracker covers your daily need for manganese, 44% more than custard.
  • The amount of sodium in custard is lower.
  • Custard has a lower glycemic index. The glycemic index of custard is 35, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Egg custards, dry mix, prepared with whole milk.

Infographic

Graham cracker vs Custard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more MagnesiumMagnesium +150%
Contains more IronIron +1011.8%
Contains more CopperCopper +466.7%
Contains more ZincZinc +88.2%
Contains more PhosphorusPhosphorus +42.3%
Contains more ManganeseManganese +14457.1%
Contains more CalciumCalcium +80.5%
Contains more PotassiumPotassium +21.8%
Contains less SodiumSodium -81.7%
~equal in Selenium ~6µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin EVitamin E +2416.7%
Contains more Vitamin B1Vitamin B1 +334.4%
Contains more Vitamin B2Vitamin B2 +44.1%
Contains more Vitamin B3Vitamin B3 +3262.9%
Contains more Vitamin B6Vitamin B6 +143.8%
Contains more Vitamin KVitamin K +7050%
Contains more FolateFolate +911.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +66.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more ProteinProtein +67.7%
Contains more FatsFats +165%
Contains more CarbsCarbs +341.3%
Contains more OtherOther +72.9%
Contains more WaterWater +2066.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains less Sat. FatSaturated fat -19.6%
Contains more Mono. FatMonounsaturated fat +122.6%
Contains more Poly. FatPolyunsaturated fat +1626.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 4.63 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Custard
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Custard DV% diff.
Manganese 1.019mg 0.007mg 44%
Iron 3.78mg 0.34mg 43%
Polyunsaturated fat 5.388g 0.312g 34%
Vitamin B3 4.439mg 0.132mg 27%
Vitamin B12 0µg 0.52µg 22%
Folate 91µg 9µg 21%
Carbs 77.66g 17.6g 20%
Starch 46.56g 19%
Cholesterol 0mg 51mg 17%
Vitamin B1 0.265mg 0.061mg 17%
Copper 0.17mg 0.03mg 16%
Sodium 459mg 84mg 16%
Calories 430kcal 122kcal 15%
Fiber 3.4g 0g 14%
Vitamin K 14.3µg 0.2µg 12%
Vitamin E 1.51mg 0.06mg 10%
Fats 10.6g 4g 10%
Phosphorus 185mg 130mg 8%
Vitamin B6 0.156mg 0.064mg 7%
Vitamin B2 0.317mg 0.22mg 7%
Vitamin B5 0.42mg 0.699mg 6%
Calcium 77mg 139mg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin A 0µg 52µg 6%
Vitamin D 0IU 47IU 6%
Magnesium 40mg 16mg 6%
Protein 6.69g 3.99g 5%
Zinc 0.96mg 0.51mg 4%
Monounsaturated fat 2.509g 1.127g 3%
Saturated fat 1.633g 2.032g 2%
Fructose 0.99g 0g 1%
Selenium 6.3µg 6µg 1%
Choline 5.9mg 11.8mg 1%
Potassium 170mg 207mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 74.26g 17.6g N/A
Sugar 24.85g 4.82g N/A
Trans fat 0.055g N/A
Tryptophan 0.082mg 0%
Threonine 0.192mg 0%
Isoleucine 0.207mg 0%
Leucine 0.337mg 0%
Lysine 0.214mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.173mg 0%
Valine 0.233mg 0%
Histidine 0.092mg 0%
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Custard
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Graham cracker
19%
Custard
Minerals Daily Need Coverage Score
60%
Graham cracker
21%
Custard

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 0.399g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $1.5)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Custard
Custard is lower in Sugar (difference - 20.03g)
Which food contains less Sodium?
Custard
Custard contains less Sodium (difference - 375mg)
Which food is lower in glycemic index?
Custard
Custard is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.