Graham cracker vs. Doughnuts — In-Depth Nutrition Comparison
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Differences between Graham cracker and Doughnuts
- Graham cracker has more Manganese, Iron, Vitamin B3, Copper, Vitamin B6, and Fiber, while Doughnuts has more Phosphorus, Vitamin B1, and Selenium.
- Doughnuts' daily need coverage for Saturated Fat is 47% higher.
- Doughnuts contain 3 times less Vitamin B6 than Graham cracker. Graham cracker contains 0.156mg of Vitamin B6, while Doughnuts contain 0.05mg.
- The amount of Saturated Fat in Graham cracker is lower.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).
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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
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Calcium
+92.5%
Contains
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Iron
+49.4%
Contains
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Magnesium
+135.3%
Contains
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Potassium
+26.9%
Contains
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Zinc
+92%
Contains
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Copper
+88.9%
Contains
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Manganese
+206%
Contains
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Phosphorus
+40.5%
Contains
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Selenium
+60.3%
Equal in Sodium - 477
Contains
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Calcium
+92.5%
Contains
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Iron
+49.4%
Contains
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Magnesium
+135.3%
Contains
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Potassium
+26.9%
Contains
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Zinc
+92%
Contains
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Copper
+88.9%
Contains
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Manganese
+206%
Contains
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Phosphorus
+40.5%
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Selenium
+60.3%
Equal in Sodium - 477
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
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Vitamin B3
+52.5%
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Vitamin B5
+11.4%
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Vitamin B6
+212%
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Vitamin K
+45.9%
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Vitamin A
+600%
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Vitamin E
+31.8%
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Vitamin B1
+47.2%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.301
Equal in Folate - 92
Contains
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Vitamin B3
+52.5%
Contains
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Vitamin B5
+11.4%
Contains
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Vitamin B6
+212%
Contains
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Vitamin K
+45.9%
Contains
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Vitamin A
+600%
Contains
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Vitamin E
+31.8%
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Vitamin B1
+47.2%
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.301
Equal in Folate - 92
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+26%
Contains
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Carbs
+65%
Contains
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Fats
+135.2%
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Water
+514.2%
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Other
+13.3%
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
5.31 g
Fats:
24.93 g
Carbs:
47.06 g
Water:
20.82 g
Other:
1.88 g
Contains
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Protein
+26%
Contains
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Carbs
+65%
Contains
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Fats
+135.2%
Contains
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Water
+514.2%
Contains
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Other
+13.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-85.3%
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Polyunsaturated fat
+37.6%
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Monounsaturated Fat
+240.5%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
11.105 g
Monounsaturated Fat:
8.544 g
Polyunsaturated fat:
3.915 g
Contains
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Saturated Fat
-85.3%
Contains
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Polyunsaturated fat
+37.6%
Contains
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Monounsaturated Fat
+240.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+79.7%
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Sucrose
+42.4%
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Glucose
+55.2%
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Fructose
+∞%
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Lactose
+∞%
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Maltose
+∞%
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:
25.91 g
Sucrose:
16.02 g
Glucose:
0.67 g
Fructose:
0 g
Lactose:
0.93 g
Maltose:
0.54 g
Galactose:
0 g
Contains
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Starch
+79.7%
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Sucrose
+42.4%
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Glucose
+55.2%
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Fructose
+∞%
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Lactose
+∞%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 45.36g |
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| Protein | 6.69g | 5.31g |
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| Fats | 10.6g | 24.93g |
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| Carbs | 77.66g | 47.06g |
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| Calories | 430kcal | 434kcal |
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| Starch | 46.56g | 25.91g |
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| Fructose | 0.99g | 0g |
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| Sugar | 24.85g | 18.15g |
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| Fiber | 3.4g | 1.7g |
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| Calcium | 77mg | 40mg |
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| Iron | 3.78mg | 2.53mg |
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| Magnesium | 40mg | 17mg |
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| Phosphorus | 185mg | 260mg |
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| Potassium | 170mg | 134mg |
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| Sodium | 459mg | 477mg |
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| Zinc | 0.96mg | 0.5mg |
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| Copper | 0.17mg | 0.09mg |
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| Manganese | 1.019mg | 0.333mg |
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| Selenium | 6.3µg | 10.1µg |
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| Vitamin A | 2IU | 14IU |
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| Vitamin A RAE | 0µg | 4µg |
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| Vitamin E | 1.51mg | 1.99mg |
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| Vitamin B1 | 0.265mg | 0.39mg |
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| Vitamin B2 | 0.317mg | 0.301mg |
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| Vitamin B3 | 4.439mg | 2.91mg |
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| Vitamin B5 | 0.42mg | 0.377mg |
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| Vitamin B6 | 0.156mg | 0.05mg |
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| Folate | 91µg | 92µg |
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| Vitamin B12 | 0µg | 0.06µg |
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| Vitamin K | 14.3µg | 9.8µg |
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| Cholesterol | 0mg | 10mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 1.633g | 11.105g |
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| Omega-3 - DHA | 0g | 0.001g |
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| Monounsaturated Fat | 2.509g | 8.544g |
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| Polyunsaturated fat | 5.388g | 3.915g |
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| Omega-6 - Eicosadienoic acid | 0.004g | 0.006g |
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| Omega-6 - Linoleic acid | 4.735g | 3.573g |
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| Omega-6 - Gamma-linoleic acid | 0.024g | 0.017g |
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| Omega-3 - ALA | 0.599g | 0.239g |
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| Omega-3 - Eicosatrienoic acid | 0g | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
35%
33%
Minerals Daily Need Coverage Score
60%
45%
Comparison summary
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 9.472g)
Which food is lower in glycemic index?
Graham cracker is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Doughnuts is lower in Sugar (difference - 6.7g)
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.