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Graham cracker vs. Icing — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and icing

  • The amount of iron, manganese, vitamin B3, phosphorus, vitamin B1, folate, copper, fiber, and vitamin B6 in graham cracker is higher than in icing.
  • Graham cracker covers your daily need for iron, 45% more than icing.
  • The amount of sodium in icing is lower.
  • Icing has a lower glycemic index. The glycemic index of icing is 51, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Frostings, vanilla, creamy, ready-to-eat.

Infographic

Graham cracker vs Icing 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%
Icing
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 3% 6% 0% 1.9% 7.7% 24% 0% 0.55%
Contains more MagnesiumMagnesium +3900%
Contains more CalciumCalcium +2466.7%
Contains more PotassiumPotassium +400%
Contains more IronIron +2262.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +1271.4%
Contains more PhosphorusPhosphorus +927.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +6200%
Contains less SodiumSodium -59.9%

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.
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%
Icing
0
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% 31% 0% 2.5% 70% 4.1% 3.3% 0% 0% 33% 6% 1.3%
Contains more Vitamin B1Vitamin B1 +2550%
Contains more Vitamin B3Vitamin B3 +1917.7%
Contains more Vitamin B5Vitamin B5 +663.6%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +1037.5%
Contains more CholineCholine +156.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~1.53mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.302mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~13µg

All nutrients comparison - raw data values

Nutrient Graham cracker Icing DV% diff.
Iron 3.78mg 0.16mg 45%
Manganese 1.019mg 0mg 44%
Vitamin B3 4.439mg 0.22mg 26%
Phosphorus 185mg 18mg 24%
Vitamin B1 0.265mg 0.01mg 21%
Folate 91µg 8µg 21%
Copper 0.17mg 0mg 19%
Starch 46.56g 19%
Polyunsaturated fat 5.388g 7.951g 17%
Fiber 3.4g 0g 14%
Protein 6.69g 0g 13%
Vitamin B6 0.156mg 0mg 12%
Sodium 459mg 184mg 12%
Selenium 6.3µg 0.1µg 11%
Fats 10.6g 16.23g 9%
Magnesium 40mg 1mg 9%
Zinc 0.96mg 0.07mg 8%
Calcium 77mg 3mg 7%
Vitamin B5 0.42mg 0.055mg 7%
Monounsaturated fat 2.509g 4.86g 6%
Saturated fat 1.633g 2.974g 6%
Potassium 170mg 34mg 4%
Carbs 77.66g 67.89g 3%
Fructose 0.99g 1%
Choline 5.9mg 2.3mg 1%
Calories 430kcal 418kcal 1%
Vitamin K 14.3µg 13µg 1%
Vitamin B2 0.317mg 0.302mg 1%
Net carbs 74.26g 67.89g N/A
Sugar 24.85g 63.1g N/A
Vitamin E 1.51mg 1.53mg 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

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
Icing
2
16% 68% 15%
Protein: 0 g
Fats: 16.23 g
Carbs: 67.89 g
Water: 15.07 g
Other: 0.81 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +14.4%
Contains more OtherOther +104.9%
Contains more FatsFats +53.1%
Contains more WaterWater +344.5%

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
Icing
2
19% 31% 50%
Saturated fat: Sat. Fat 2.974 g
Monounsaturated fat: Mono. Fat 4.86 g
Polyunsaturated fat: Poly. Fat 7.951 g
Contains less Sat. FatSaturated fat -45.1%
Contains more Mono. FatMonounsaturated fat +93.7%
Contains more Poly. FatPolyunsaturated fat +47.6%

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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. Icing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169620/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.