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  6. Graham cracker vs. Marshmallow

Graham cracker vs. Marshmallow — In-Depth Nutrition Comparison

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How are graham cracker and marshmallow different?

  • Graham cracker has more iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, fiber, and vitamin K than marshmallow.
  • Daily need coverage for iron for graham cracker is 44% higher.
  • Marshmallow has less sodium.
  • Marshmallow has a lower glycemic index (62) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Candies, marshmallows are the varieties used in this article.

Infographic

Graham cracker vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +2466.7%
Contains more PotassiumPotassium +3300%
Contains more IronIron +1543.5%
Contains more CopperCopper +75.3%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +2212.5%
Contains more ManganeseManganese +12637.5%
Contains more SeleniumSelenium +270.6%
Contains less SodiumSodium -82.6%

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% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +26400%
Contains more Vitamin B2Vitamin B2 +31600%
Contains more Vitamin B3Vitamin B3 +5591%
Contains more Vitamin B5Vitamin B5 +8300%
Contains more Vitamin B6Vitamin B6 +5100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9000%
Contains more CholineCholine +5800%
~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 Marshmallow DV% diff.
Manganese 1.019mg 0.008mg 44%
Iron 3.78mg 0.23mg 44%
Polyunsaturated fat 5.388g 0.047g 36%
Vitamin B3 4.439mg 0.078mg 27%
Phosphorus 185mg 8mg 25%
Vitamin B2 0.317mg 0.001mg 24%
Folate 91µg 1µg 23%
Vitamin B1 0.265mg 0.001mg 22%
Starch 46.56g 19%
Fats 10.6g 0.2g 16%
Sodium 459mg 80mg 16%
Fiber 3.4g 0.1g 13%
Vitamin B6 0.156mg 0.003mg 12%
Vitamin K 14.3µg 0µg 12%
Protein 6.69g 1.8g 10%
Vitamin E 1.51mg 0mg 10%
Magnesium 40mg 2mg 9%
Vitamin B5 0.42mg 0.005mg 8%
Selenium 6.3µg 1.7µg 8%
Copper 0.17mg 0.097mg 8%
Zinc 0.96mg 0.04mg 8%
Saturated fat 1.633g 0.056g 7%
Calcium 77mg 3mg 7%
Monounsaturated fat 2.509g 0.08g 6%
Calories 430kcal 318kcal 6%
Potassium 170mg 5mg 5%
Fructose 0.99g 1%
Choline 5.9mg 0.1mg 1%
Carbs 77.66g 81.3g 1%
Net carbs 74.26g 81.2g N/A
Sugar 24.85g 57.56g N/A
Trans fat 0.055g N/A
Threonine 0.035mg 0%
Isoleucine 0.028mg 0%
Leucine 0.066mg 0%
Lysine 0.077mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.042mg 0%
Valine 0.05mg 0%
Histidine 0.017mg 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

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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +271.7%
Contains more FatsFats +5200%
Contains more OtherOther +453.3%
Contains more WaterWater +383.8%
~equal in Carbs ~81.3g

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +3036.3%
Contains more Poly. FatPolyunsaturated fat +11363.8%
Contains less Sat. FatSaturated fat -96.6%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.