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
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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.
| 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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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:
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
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
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 | +∞% |
