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Graham cracker vs. Gratin — In-Depth Nutrition Comparison

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What are the main differences between graham cracker and gratin?

  • Graham cracker is richer in iron, manganese, vitamin B3, folate, vitamin B1, vitamin B2, and phosphorus, yet gratin is richer in vitamin C.
  • Graham cracker's daily need coverage for iron is 39% higher.
  • Graham cracker has 8 times more folate than gratin. Graham cracker has 91µg of folate, while gratin has 11µg.
  • Graham cracker contains less saturated fat.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Potatoes, au gratin, home-prepared from recipe using butter types in this comparison.

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Graham cracker vs Gratin 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%
Gratin
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +490.6%
Contains more ZincZinc +39.1%
Contains more PhosphorusPhosphorus +63.7%
Contains more ManganeseManganese +532.9%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +132.9%
~equal in Copper ~0.16mg
~equal in Sodium ~433mg

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%
Gratin
3
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +314.1%
Contains more Vitamin B2Vitamin B2 +173.3%
Contains more Vitamin B3Vitamin B3 +347%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +727.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +11.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.387mg
~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
Gratin
2
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more ProteinProtein +32.2%
Contains more FatsFats +39.7%
Contains more CarbsCarbs +589.1%
Contains more WaterWater +2082.9%
Contains more OtherOther +25.3%

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
Gratin
0
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -65.5%
Contains more Mono. FatMonounsaturated fat +16.8%
Contains more Poly. FatPolyunsaturated fat +1852.2%

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

All nutrients comparison - raw data values

Nutrient Graham cracker Gratin DV% diff.
Iron 3.78mg 0.64mg 39%
Manganese 1.019mg 0.161mg 37%
Polyunsaturated fat 5.388g 0.276g 34%
Vitamin B3 4.439mg 0.993mg 22%
Carbs 77.66g 11.27g 22%
Folate 91µg 11µg 20%
Starch 46.56g 19%
Vitamin B1 0.265mg 0.064mg 17%
Vitamin B2 0.317mg 0.116mg 15%
Calories 430kcal 132kcal 15%
Saturated fat 1.633g 4.733g 14%
Vitamin K 14.3µg 12%
Vitamin C 0mg 9.9mg 11%
Vitamin E 1.51mg 10%
Phosphorus 185mg 113mg 10%
Cholesterol 0mg 23mg 8%
Selenium 6.3µg 2.7µg 7%
Potassium 170mg 396mg 7%
Vitamin A 0µg 64µg 7%
Fiber 3.4g 1.8g 6%
Magnesium 40mg 20mg 5%
Fats 10.6g 7.59g 5%
Calcium 77mg 119mg 4%
Protein 6.69g 5.06g 3%
Zinc 0.96mg 0.69mg 2%
Sodium 459mg 433mg 1%
Fructose 0.99g 1%
Vitamin B5 0.42mg 0.387mg 1%
Vitamin B6 0.156mg 0.174mg 1%
Copper 0.17mg 0.16mg 1%
Choline 5.9mg 1%
Monounsaturated fat 2.509g 2.149g 1%
Net carbs 74.26g 9.47g N/A
Sugar 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.07mg 0%
Threonine 0.192mg 0%
Isoleucine 0.284mg 0%
Leucine 0.443mg 0%
Lysine 0.381mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.254mg 0%
Valine 0.325mg 0%
Histidine 0.151mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Gratin
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
14%
Gratin
Minerals Daily Need Coverage Score
60%
Graham cracker
32%
Gratin

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Gratin
Gratin contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 3.1g)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.