Graham cracker vs. Marinara sauce — In-Depth Nutrition Comparison
Compare
How are graham cracker and marinara sauce different?
- Graham cracker is higher in manganese, iron, phosphorus, vitamin B1, vitamin B2, folate, copper, and selenium; however, marinara sauce is richer in vitamin A.
- Daily need coverage for manganese for graham cracker is 38% higher.
- Graham cracker contains 15 times more sodium than marinara sauce. While graham cracker contains 459mg of sodium, marinara sauce contains only 30mg.
Cookies, graham crackers, plain or honey (includes cinnamon) and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +122.2% |
| Contains more CalciumCalcium | +185.2% |
| Contains more IronIron | +384.6% |
| Contains more CopperCopper | +109.9% |
| Contains more ZincZinc | +380% |
| Contains more PhosphorusPhosphorus | +444.1% |
| Contains more ManganeseManganese | +643.8% |
| Contains more SeleniumSelenium | +472.7% |
| Contains more PotassiumPotassium | +87.6% |
| Contains less SodiumSodium | -93.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +1004.2% |
| Contains more Vitamin B2Vitamin B2 | +419.7% |
| Contains more Vitamin B3Vitamin B3 | +13.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +600% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +58.9% |
| Contains more Vitamin B6Vitamin B6 | +10.9% |
| Contains more CholineCholine | +132.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +374.5% |
| Contains more FatsFats | +616.2% |
| Contains more CarbsCarbs | +863.5% |
| Contains more WaterWater | +2477.9% |
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
| Contains more Mono. FatMonounsaturated fat | +565.5% |
| Contains more Poly. FatPolyunsaturated fat | +960.6% |
| Contains less Sat. FatSaturated fat | -89.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Rich in minerals |
|
||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.78mg | 0.78mg | 38% |
| Manganese | 1.019mg | 0.137mg | 38% |
| Polyunsaturated fat | 5.388g | 0.508g | 33% |
| Carbs | 77.66g | 8.06g | 23% |
| Phosphorus | 185mg | 34mg | 22% |
| Vitamin B1 | 0.265mg | 0.024mg | 20% |
| Folate | 91µg | 13µg | 20% |
| Vitamin B2 | 0.317mg | 0.061mg | 20% |
| Starch | 46.56g | 19% | |
| Calories | 430kcal | 51kcal | 19% |
| Sodium | 459mg | 30mg | 19% |
| Fats | 10.6g | 1.48g | 14% |
| Protein | 6.69g | 1.41g | 11% |
| Copper | 0.17mg | 0.081mg | 10% |
| Selenium | 6.3µg | 1.1µg | 9% |
| Vitamin B5 | 0.42mg | 8% | |
| Zinc | 0.96mg | 0.2mg | 7% |
| Saturated fat | 1.633g | 0.17g | 7% |
| Vitamin E | 1.51mg | 2.4mg | 6% |
| Fiber | 3.4g | 1.8g | 6% |
| Magnesium | 40mg | 18mg | 5% |
| Calcium | 77mg | 27mg | 5% |
| Monounsaturated fat | 2.509g | 0.377g | 5% |
| Vitamin A | 0µg | 33µg | 4% |
| Potassium | 170mg | 319mg | 4% |
| Vitamin B3 | 4.439mg | 3.917mg | 3% |
| Vitamin C | 0mg | 2mg | 2% |
| Fructose | 0.99g | 1% | |
| Vitamin B6 | 0.156mg | 0.173mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Choline | 5.9mg | 13.7mg | 1% |
| Net carbs | 74.26g | 6.26g | N/A |
| Sugar | 24.85g | 5.5g | N/A |
| Vitamin K | 14.3µg | 13.9µg | 0% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
19%
Minerals Daily Need Coverage Score
60%
15%
Comparison summary
Which food is lower in Sugar?
Marinara sauce is lower in Sugar (difference - 19.35g)
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 429mg)
Which food is lower in Saturated fat?
Marinara sauce is lower in Saturated fat (difference - 1.463g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 2mg)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.