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  6. Graham cracker vs. Maple sugar

Graham cracker vs. Maple sugar — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and maple sugar

  • Graham cracker has more vitamin B3, iron, phosphorus, vitamin B2, folate, vitamin B1, and fiber, while maple sugar has more manganese and zinc.
  • Maple sugar covers your daily need for manganese, 148% more than graham cracker.
  • The amount of sodium in maple sugar is lower.
  • Maple sugar has a lower glycemic index. The glycemic index of maple sugar is 63, 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 Sugars, maple.

Infographic

Graham cracker vs Maple sugar infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +110.5%
Contains more IronIron +134.8%
Contains more CopperCopper +71.7%
Contains more PhosphorusPhosphorus +6066.7%
Contains more SeleniumSelenium +687.5%
Contains more CalciumCalcium +16.9%
Contains more PotassiumPotassium +61.2%
Contains more ZincZinc +531.3%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +334%

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%
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% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2844.4%
Contains more Vitamin B2Vitamin B2 +2338.5%
Contains more Vitamin B3Vitamin B3 +10997.5%
Contains more Vitamin B5Vitamin B5 +775%
Contains more Vitamin B6Vitamin B6 +5100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +181%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Maple sugar DV% diff.
Manganese 1.019mg 4.422mg 148%
Zinc 0.96mg 6.06mg 46%
Polyunsaturated fat 5.388g 0.1g 35%
Vitamin B3 4.439mg 0.04mg 27%
Iron 3.78mg 1.61mg 27%
Phosphorus 185mg 3mg 26%
Vitamin B2 0.317mg 0.013mg 23%
Folate 91µg 0µg 23%
Vitamin B1 0.265mg 0.009mg 21%
Sodium 459mg 11mg 19%
Starch 46.56g 19%
Fats 10.6g 0.2g 16%
Fiber 3.4g 0g 14%
Protein 6.69g 0.1g 13%
Vitamin K 14.3µg 0µg 12%
Vitamin B6 0.156mg 0.003mg 12%
Vitamin E 1.51mg 0mg 10%
Selenium 6.3µg 0.8µg 10%
Copper 0.17mg 0.099mg 8%
Saturated fat 1.633g 0.036g 7%
Vitamin B5 0.42mg 0.048mg 7%
Monounsaturated fat 2.509g 0.064g 6%
Magnesium 40mg 19mg 5%
Calories 430kcal 354kcal 4%
Carbs 77.66g 90.9g 4%
Potassium 170mg 274mg 3%
Choline 5.9mg 2.1mg 1%
Calcium 77mg 90mg 1%
Fructose 0.99g 1%
Net carbs 74.26g 90.9g N/A
Sugar 24.85g 84.87g N/A
Trans fat 0.055g 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +6590%
Contains more FatsFats +5200%
Contains more OtherOther +107.5%
Contains more CarbsCarbs +17%
Contains more WaterWater +136%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +3820.3%
Contains more Poly. FatPolyunsaturated fat +5288%
Contains less Sat. FatSaturated fat -97.8%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.