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Graham cracker vs. Malt — In-Depth Nutrition Comparison

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Differences between graham cracker and malt

  • Graham cracker has more iron, manganese, vitamin B3, folate, vitamin B1, copper, phosphorus, and vitamin K, while malt has more vitamin B12.
  • Graham cracker's daily need coverage for iron is 45% higher.
  • Malt contains 48 times less vitamin K than graham cracker. Graham cracker contains 14.3µg of vitamin K, while malt contains 0.3µg.
  • The amount of sodium in malt is lower.
  • Malt has a lower glycemic index. The glycemic index of malt is 59, while the glycemic index of graham cracker is 74.

The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk.

Infographic

Graham cracker vs Malt 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%
Malt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
Contains more MagnesiumMagnesium +166.7%
Contains more IronIron +1700%
Contains more CopperCopper +359.5%
Contains more ZincZinc +134.1%
Contains more PhosphorusPhosphorus +103.3%
Contains more ManganeseManganese +1173.8%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +27.3%
Contains less SodiumSodium -86.9%
~equal in Potassium ~172mg

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%
Malt
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Contains more Vitamin EVitamin E +2416.7%
Contains more Vitamin B1Vitamin B1 +390.7%
Contains more Vitamin B2Vitamin B2 +72.3%
Contains more Vitamin B3Vitamin B3 +1613.9%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more Vitamin B6Vitamin B6 +239.1%
Contains more Vitamin KVitamin K +4666.7%
Contains more FolateFolate +911.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
Malt
1
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more ProteinProtein +98.5%
Contains more FatsFats +222.2%
Contains more CarbsCarbs +593.4%
Contains more OtherOther +107.5%
Contains more WaterWater +2299.4%

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
Malt
0
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 g
Contains less Sat. FatSaturated fat -13.3%
Contains more Mono. FatMonounsaturated fat +203.4%
Contains more Poly. FatPolyunsaturated fat +2490.4%

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

All nutrients comparison - raw data values

Nutrient Graham cracker Malt DV% diff.
Iron 3.78mg 0.21mg 45%
Manganese 1.019mg 0.08mg 41%
Polyunsaturated fat 5.388g 0.208g 35%
Vitamin B3 4.439mg 0.259mg 26%
Carbs 77.66g 11.2g 22%
Folate 91µg 9µg 21%
Starch 46.56g 19%
Vitamin B1 0.265mg 0.054mg 18%
Vitamin B12 0µg 0.42µg 18%
Calories 430kcal 85kcal 17%
Sodium 459mg 60mg 17%
Copper 0.17mg 0.037mg 15%
Phosphorus 185mg 91mg 13%
Vitamin K 14.3µg 0.3µg 12%
Fiber 3.4g 0.5g 12%
Fats 10.6g 3.29g 11%
Vitamin B2 0.317mg 0.184mg 10%
Vitamin E 1.51mg 0.06mg 10%
Vitamin B6 0.156mg 0.046mg 8%
Protein 6.69g 3.37g 7%
Magnesium 40mg 15mg 6%
Zinc 0.96mg 0.41mg 5%
Monounsaturated fat 2.509g 0.827g 4%
Cholesterol 0mg 10mg 3%
Vitamin A 0µg 26µg 3%
Selenium 6.3µg 5.4µg 2%
Calcium 77mg 98mg 2%
Caffeine 0mg 3mg 1%
Saturated fat 1.633g 1.883g 1%
Fructose 0.99g 1%
Vitamin B5 0.42mg 0.354mg 1%
Choline 5.9mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 74.26g 10.7g N/A
Potassium 170mg 172mg 0%
Sugar 24.85g 6.68g N/A
Trans fat 0.055g N/A
Tryptophan 0.074mg 0%
Threonine 0.143mg 0%
Isoleucine 0.165mg 0%
Leucine 0.268mg 0%
Lysine 0.142mg 0%
Methionine 0.074mg 0%
Phenylalanine 0.15mg 0%
Valine 0.193mg 0%
Histidine 0.077mg 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 Malt
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
13%
Malt
Minerals Daily Need Coverage Score
60%
Graham cracker
17%
Malt

Comparison summary

Which food is lower in Sugar?
Malt
Malt is lower in Sugar (difference - 18.17g)
Which food contains less Sodium?
Malt
Malt contains less Sodium (difference - 399mg)
Which food is lower in glycemic index?
Malt
Malt is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 0.25g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $1)
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

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.