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Graham cracker vs. Marmalade — In-Depth Nutrition Comparison

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What are the main differences between graham cracker and marmalade?

  • Marmalade has less iron, manganese, vitamin B3, phosphorus, vitamin B2, vitamin B1, folate, vitamin K, and fiber than graham cracker.
  • Graham cracker's daily need coverage for iron is 45% higher.
  • Marmalade contains less sodium.
  • Marmalade has a lower glycemic index than graham cracker.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Marmalade, orange types in this comparison.

Infographic

Graham cracker vs Marmalade 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +102.6%
Contains more PotassiumPotassium +359.5%
Contains more IronIron +2420%
Contains more CopperCopper +88.9%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +4525%
Contains more ManganeseManganese +4995%
Contains more SeleniumSelenium +950%
Contains less SodiumSodium -87.8%

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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin EVitamin E +2416.7%
Contains more Vitamin B1Vitamin B1 +5200%
Contains more Vitamin B2Vitamin B2 +1168%
Contains more Vitamin B3Vitamin B3 +8436.5%
Contains more Vitamin B5Vitamin B5 +2700%
Contains more Vitamin B6Vitamin B6 +721.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +911.1%
Contains more CholineCholine +96.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +2130%
Contains more FatsFats +∞%
Contains more CarbsCarbs +17.1%
Contains more OtherOther +730%
Contains more WaterWater +879.4%

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

All nutrients comparison - raw data values

Nutrient Graham cracker Marmalade DV% diff.
Iron 3.78mg 0.15mg 45%
Manganese 1.019mg 0.02mg 43%
Polyunsaturated fat 5.388g 0g 36%
Vitamin B3 4.439mg 0.052mg 27%
Phosphorus 185mg 4mg 26%
Vitamin B1 0.265mg 0.005mg 22%
Vitamin B2 0.317mg 0.025mg 22%
Folate 91µg 9µg 21%
Starch 46.56g 19%
Sodium 459mg 56mg 18%
Fats 10.6g 0g 16%
Protein 6.69g 0.3g 13%
Vitamin K 14.3µg 0µg 12%
Vitamin B6 0.156mg 0.019mg 11%
Fiber 3.4g 0.7g 11%
Vitamin E 1.51mg 0.06mg 10%
Selenium 6.3µg 0.6µg 10%
Calories 430kcal 246kcal 9%
Copper 0.17mg 0.09mg 9%
Magnesium 40mg 2mg 9%
Zinc 0.96mg 0.04mg 8%
Vitamin B5 0.42mg 0.015mg 8%
Saturated fat 1.633g 0g 7%
Monounsaturated fat 2.509g 0g 6%
Vitamin C 0mg 4.8mg 5%
Potassium 170mg 37mg 4%
Calcium 77mg 38mg 4%
Carbs 77.66g 66.3g 4%
Fructose 0.99g 1%
Choline 5.9mg 3mg 1%
Net carbs 74.26g 65.6g N/A
Sugar 24.85g 60g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.055g N/A
Tryptophan 0.003mg 0%
Threonine 0.005mg 0%
Isoleucine 0.008mg 0%
Leucine 0.007mg 0%
Lysine 0.015mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.01mg 0%
Valine 0.013mg 0%
Histidine 0.006mg 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 Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
60%
Graham cracker
7%
Marmalade

Comparison summary

Which food contains less Sodium?
Marmalade
Marmalade contains less Sodium (difference - 403mg)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 1.633g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 31)
Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 35.15g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.2)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.