Graham cracker vs. Dulce de Leche — In-Depth Nutrition Comparison
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How are graham cracker and dulce de Leche different?
- Graham cracker is richer in iron, manganese, vitamin B3, vitamin B1, folate, and copper, while dulce de Leche is higher in calcium and choline.
- Graham cracker covers your daily need for iron, 45% more than dulce de Leche.
- Graham cracker contains 510 times more manganese than dulce de Leche. Graham cracker contains 1.019mg of manganese, while dulce de Leche contains 0.002mg.
- Dulce de Leche is lower in sodium.
- Graham cracker has a higher glycemic index (74) than dulce de Leche (42).
Cookies, graham crackers, plain or honey (includes cinnamon) and Dulce de Leche types were used in this article.
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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 | +81.8% |
| Contains more IronIron | +2123.5% |
| Contains more CopperCopper | +4150% |
| Contains more ZincZinc | +21.5% |
| Contains more ManganeseManganese | +50850% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more CalciumCalcium | +226% |
| Contains more PotassiumPotassium | +105.9% |
| Contains less SodiumSodium | -71.9% |
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 | +655% |
| Contains more Vitamin B1Vitamin B1 | +1556.3% |
| Contains more Vitamin B3Vitamin B3 | +2013.8% |
| Contains more Vitamin B6Vitamin B6 | +875% |
| Contains more Vitamin KVitamin K | +1000% |
| Contains more FolateFolate | +727.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +27.8% |
| Contains more Vitamin B5Vitamin B5 | +98.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1410.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 0.17mg | 45% |
| Manganese | 1.019mg | 0.002mg | 44% |
| Polyunsaturated fat | 5.388g | 0.375g | 33% |
| Vitamin B3 | 4.439mg | 0.21mg | 26% |
| Vitamin B1 | 0.265mg | 0.016mg | 21% |
| Folate | 91µg | 11µg | 20% |
| Starch | 46.56g | 19% | |
| Copper | 0.17mg | 0.004mg | 18% |
| Calcium | 77mg | 251mg | 17% |
| Choline | 5.9mg | 89.1mg | 15% |
| Sodium | 459mg | 129mg | 14% |
| Fiber | 3.4g | 0g | 14% |
| Vitamin B12 | 0µg | 0.31µg | 13% |
| Saturated fat | 1.633g | 4.534g | 13% |
| Vitamin B6 | 0.156mg | 0.016mg | 11% |
| Vitamin K | 14.3µg | 1.3µg | 11% |
| Cholesterol | 0mg | 29mg | 10% |
| Vitamin E | 1.51mg | 0.2mg | 9% |
| Vitamin B5 | 0.42mg | 0.835mg | 8% |
| Vitamin A | 0µg | 74µg | 8% |
| Carbs | 77.66g | 55.35g | 7% |
| Vitamin B2 | 0.317mg | 0.405mg | 7% |
| Selenium | 6.3µg | 2.7µg | 7% |
| Calories | 430kcal | 315kcal | 6% |
| Fats | 10.6g | 7.35g | 5% |
| Potassium | 170mg | 350mg | 5% |
| Magnesium | 40mg | 22mg | 4% |
| Vitamin C | 0mg | 2.6mg | 3% |
| Zinc | 0.96mg | 0.79mg | 2% |
| Monounsaturated fat | 2.509g | 2.143g | 1% |
| Phosphorus | 185mg | 193mg | 1% |
| Fructose | 0.99g | 0.32g | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Protein | 6.69g | 6.84g | 0% |
| Net carbs | 74.26g | 55.35g | N/A |
| Sugar | 24.85g | 49.74g | N/A |
| Trans fat | 0.055g | 0.364g | N/A |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - ALA | 0.599g | 0.05g | N/A |
| Omega-3 - DPA | 0g | 0.009g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.002g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.005g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 0.131g | 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:
6.84 g
Fats:
7.35 g
Carbs:
55.35 g
Water:
28.71 g
Other:
1.75 g
| Contains more FatsFats | +44.2% |
| Contains more CarbsCarbs | +40.3% |
| Contains more WaterWater | +746.9% |
~equal in
Protein
~6.84g
~equal in
Other
~1.75g
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
4.534 g
Monounsaturated fat:
Mono. Fat
2.143 g
Polyunsaturated fat:
Poly. Fat
0.375 g
| Contains less Sat. FatSaturated fat | -64% |
| Contains more Mono. FatMonounsaturated fat | +17.1% |
| Contains more Poly. FatPolyunsaturated fat | +1336.8% |
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:
0 g
Sucrose:
41.77 g
Glucose:
1.7 g
Fructose:
0.32 g
Lactose:
4.92 g
Maltose:
0 g
Galactose:
1.03 g
| Contains more StarchStarch | +∞% |
| Contains more FructoseFructose | +209.4% |
| Contains more SucroseSucrose | +83% |
| Contains more GlucoseGlucose | +63.5% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Maltose
~0g
