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Graham cracker vs. Cutlet — In-Depth Nutrition Comparison

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How are graham cracker and cutlet different?

  • Graham cracker is higher in iron, folate, phosphorus, vitamin B1, and magnesium; however, cutlet is richer in vitamin B3, vitamin E, vitamin B2, and vitamin B6.
  • Daily need coverage for vitamin B3 for cutlet is 137% higher.
  • Graham cracker contains 46 times more folate than cutlet. While graham cracker contains 91µg of folate, cutlet contains only 2µg.
  • Cutlet has less saturated fat.
  • Cutlet has a lower glycemic index (0) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and WORTHINGTON Multigrain Cutlets, canned, unprepared are the varieties used in this article.

Infographic

Graham cracker vs Cutlet 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%
Cutlet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 6.6% 9.3% 64% 0% 27% 24% 48% 0% 0%
Contains more MagnesiumMagnesium +1233.3%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +61.9%
Contains more IronIron +122.4%
Contains more CopperCopper +∞%
Contains more PhosphorusPhosphorus +230.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -19.2%
~equal in Zinc ~1mg

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%
Cutlet
4
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% 362% 0% 13% 307% 493% 0% 115% 0% 0% 1.5% 0%
Contains more Vitamin B1Vitamin B1 +430%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4450%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1098%
Contains more Vitamin B2Vitamin B2 +319.6%
Contains more Vitamin B3Vitamin B3 +492.3%
Contains more Vitamin B6Vitamin B6 +220.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Cutlet
2
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 g
Contains more FatsFats +606.7%
Contains more CarbsCarbs +963.8%
Contains more OtherOther +36.1%
Contains more ProteinProtein +248.1%
Contains more WaterWater +1867.3%

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
Cutlet
1
23% 15% 62%
Saturated fat: Sat. Fat 0.3 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains more Mono. FatMonounsaturated fat +1154.5%
Contains more Poly. FatPolyunsaturated fat +573.5%
Contains less Sat. FatSaturated fat -81.6%

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

All nutrients comparison - raw data values

Nutrient Graham cracker Cutlet DV% diff.
Vitamin B3 4.439mg 26.29mg 137%
Vitamin E 1.51mg 18.09mg 111%
Vitamin B2 0.317mg 1.33mg 78%
Manganese 1.019mg 44%
Protein 6.69g 23.29g 33%
Polyunsaturated fat 5.388g 0.8g 31%
Iron 3.78mg 1.7mg 26%
Vitamin B6 0.156mg 0.5mg 26%
Carbs 77.66g 7.3g 23%
Folate 91µg 2µg 22%
Copper 0.17mg 19%
Starch 46.56g 19%
Vitamin B1 0.265mg 0.05mg 18%
Phosphorus 185mg 56mg 18%
Calories 430kcal 117kcal 16%
Fats 10.6g 1.5g 14%
Vitamin K 14.3µg 12%
Selenium 6.3µg 11%
Magnesium 40mg 3mg 9%
Vitamin B5 0.42mg 8%
Saturated fat 1.633g 0.3g 6%
Calcium 77mg 22mg 6%
Monounsaturated fat 2.509g 0.2g 6%
Sodium 459mg 371mg 4%
Fiber 3.4g 4.5g 4%
Potassium 170mg 105mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 74.26g 2.8g N/A
Sugar 24.85g 0.2g N/A
Zinc 0.96mg 1mg 0%
Trans fat 0.055g 0g 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 Cutlet
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
99%
Cutlet
Minerals Daily Need Coverage Score
60%
Graham cracker
18%
Cutlet

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Cutlet
Cutlet is lower in Sugar (difference - 24.65g)
Which food contains less Sodium?
Cutlet
Cutlet contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Cutlet
Cutlet is lower in Saturated fat (difference - 1.333g)
Which food is lower in glycemic index?
Cutlet
Cutlet is lower in glycemic index (difference - 74)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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.