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Graham cracker vs. Mars — In-Depth Nutrition Comparison

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A recap on differences between graham cracker and mars

  • Mars has less iron and fiber.
  • Mars covers your daily saturated fat needs 50% more than graham cracker.
  • Mars contains 4 times less iron than graham cracker. Graham cracker contains 3.78mg of iron, while mars contains 0.86mg.
  • Mars has less sodium.
  • The glycemic index of graham cracker is higher.

Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies.

Infographic

Graham cracker vs Mars 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%
Mars
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 27% 0% 32% 0% 0% 0% 18% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +339.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +16.9%
Contains less SodiumSodium -70.4%

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%
Mars
1
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 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~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
Mars
2
4% 19% 72% 2% 2%
Protein: 4.28 g
Fats: 19.32 g
Carbs: 72.4 g
Water: 1.7 g
Other: 2.3 g
Contains more ProteinProtein +56.3%
Contains more WaterWater +99.4%
Contains more FatsFats +82.3%
Contains more OtherOther +38.6%
~equal in Carbs ~72.4g

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
Mars
0
100%
Saturated fat: Sat. Fat 11.651 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -86%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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 Mars
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar 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 Mars DV% diff.
Saturated fat 1.633g 11.651g 46%
Manganese 1.019mg 44%
Iron 3.78mg 0.86mg 37%
Polyunsaturated fat 5.388g 36%
Vitamin B3 4.439mg 28%
Phosphorus 185mg 26%
Vitamin B2 0.317mg 24%
Folate 91µg 23%
Vitamin B1 0.265mg 22%
Starch 46.56g 19%
Copper 0.17mg 19%
Sodium 459mg 136mg 14%
Fats 10.6g 19.32g 13%
Vitamin K 14.3µg 12%
Vitamin B6 0.156mg 12%
Selenium 6.3µg 11%
Magnesium 40mg 10%
Vitamin E 1.51mg 10%
Zinc 0.96mg 9%
Vitamin B5 0.42mg 8%
Monounsaturated fat 2.509g 6%
Fiber 3.4g 2g 6%
Protein 6.69g 4.28g 5%
Potassium 170mg 5%
Cholesterol 0mg 12mg 4%
Calories 430kcal 475kcal 2%
Carbs 77.66g 72.4g 2%
Calcium 77mg 90mg 1%
Choline 5.9mg 1%
Vitamin C 0mg 0.5mg 1%
Fructose 0.99g 1%
Net carbs 74.26g 70.4g N/A
Sugar 24.85g 58.94g N/A
Trans fat 0.055g 0.131g 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?

ok
ok
is better in case of low diet
Graham cracker Mars
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
0%
Mars
Minerals Daily Need Coverage Score
60%
Graham cracker
8%
Mars

Comparison summary

Which food contains less Sodium?
Mars
Mars contains less Sodium (difference - 323mg)
Which food is lower in glycemic index?
Mars
Mars is lower in glycemic index (difference - 12)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 34.09g)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 10.018g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $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

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. Mars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168814/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.