Graham cracker vs. Gingersnaps — In-Depth Nutrition Comparison

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A recap on differences between graham cracker and gingersnaps

Graham cracker has more phosphorus, vitamin K, vitamin B3, and vitamin B1; however, gingersnaps are higher in iron, manganese, copper, and potassium.
Gingersnaps cover your daily iron needs 33% more than graham cracker.
Gingersnaps contain 6 times less vitamin K than graham cracker. Graham cracker contains 14.3µg of vitamin K, while gingersnaps contain 2.5µg.
Graham cracker has less saturated fat.

Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Cookies, gingersnaps.

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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.

Graham cracker

Gingersnaps

Contains more ZincZinc	+74.5%
Contains more PhosphorusPhosphorus	+122.9%
Contains more SeleniumSelenium	+23.5%

Contains more MagnesiumMagnesium	+22.5%
Contains more PotassiumPotassium	+103.5%
Contains more IronIron	+69.3%
Contains more CopperCopper	+79.4%
Contains more ManganeseManganese	+52.6%

~equal in Calcium ~77mg

~equal in Sodium ~501mg

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.

Graham cracker

Gingersnaps

Contains more Vitamin EVitamin E	+55.7%
Contains more Vitamin B1Vitamin B1	+32.5%
Contains more Vitamin B3Vitamin B3	+37.2%
Contains more Vitamin B6Vitamin B6	+59.2%
Contains more Vitamin KVitamin K	+472%

Contains more CholineCholine

+49.2%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.293mg

~equal in Vitamin B5 ~0.38mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.78mg	6.4mg	33%
Polyunsaturated fat	5.388g	1.372g	27%
Manganese	1.019mg	1.555mg	23%
Starch	46.56g		19%
Phosphorus	185mg	83mg	15%
Copper	0.17mg	0.305mg	15%
Vitamin K	14.3µg	2.5µg	10%
Vitamin B3	4.439mg	3.235mg	8%
Monounsaturated fat	2.509g	5.365g	7%
Vitamin B1	0.265mg	0.2mg	5%
Potassium	170mg	346mg	5%
Fiber	3.4g	2.2g	5%
Vitamin B6	0.156mg	0.098mg	4%
Vitamin E	1.51mg	0.97mg	4%
Zinc	0.96mg	0.55mg	4%
Saturated fat	1.633g	2.451g	4%
Sodium	459mg	501mg	2%
Selenium	6.3µg	5.1µg	2%
Magnesium	40mg	49mg	2%
Vitamin B2	0.317mg	0.293mg	2%
Protein	6.69g	5.6g	2%
Choline	5.9mg	8.8mg	1%
Fructose	0.99g		1%
Calories	430kcal	416kcal	1%
Vitamin B5	0.42mg	0.38mg	1%
Folate	91µg	87µg	1%
Fats	10.6g	9.8g	1%
Carbs	77.66g	76.9g	0%
Net carbs	74.26g	74.7g	N/A
Calcium	77mg	77mg	0%
Sugar	24.85g	19.92g	N/A
Trans fat	0.055g		N/A
Tryptophan		0.08mg	0%
Threonine		0.155mg	0%
Isoleucine		0.212mg	0%
Leucine		0.38mg	0%
Lysine		0.195mg	0%
Methionine		0.094mg	0%
Phenylalanine		0.263mg	0%
Valine		0.248mg	0%
Histidine		0.114mg	0%
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