Graham cracker vs. Molasses — In-Depth Nutrition Comparison
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What are the differences between graham cracker and molasses?
- Graham cracker is higher in vitamin B2, folate, phosphorus, and vitamin B3, yet molasses are higher in magnesium, vitamin B6, potassium, copper, manganese, and selenium.
- Molasses' daily need coverage for magnesium is 48% more.
We used Cookies, graham crackers, plain or honey (includes cinnamon) and Molasses types in this article.
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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 ZincZinc | +231% |
| Contains more PhosphorusPhosphorus | +496.8% |
| Contains more MagnesiumMagnesium | +505% |
| Contains more CalciumCalcium | +166.2% |
| Contains more PotassiumPotassium | +761.2% |
| Contains more IronIron | +24.9% |
| Contains more CopperCopper | +186.5% |
| Contains less SodiumSodium | -91.9% |
| Contains more ManganeseManganese | +50.1% |
| Contains more SeleniumSelenium | +182.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +546.3% |
| Contains more Vitamin B2Vitamin B2 | +15750% |
| Contains more Vitamin B3Vitamin B3 | +377.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B5Vitamin B5 | +91.4% |
| Contains more Vitamin B6Vitamin B6 | +329.5% |
| Contains more CholineCholine | +125.4% |
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:
0 g
Fats:
0.1 g
Carbs:
74.73 g
Water:
21.87 g
Other:
3.3 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +10500% |
| Contains more WaterWater | +545.1% |
| Contains more OtherOther | +98.8% |
~equal in
Carbs
~74.73g
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +7740.6% |
| Contains more Poly. FatPolyunsaturated fat | +10676% |
| Contains less Sat. FatSaturated fat | -98.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
29.4 g
Glucose:
11.92 g
Fructose:
12.79 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +28.8% |
| Contains more GlucoseGlucose | +1046.2% |
| Contains more FructoseFructose | +1191.9% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Magnesium | 40mg | 242mg | 48% |
| Vitamin B6 | 0.156mg | 0.67mg | 40% |
| Potassium | 170mg | 1464mg | 38% |
| Polyunsaturated fat | 5.388g | 0.05g | 36% |
| Copper | 0.17mg | 0.487mg | 35% |
| Vitamin B2 | 0.317mg | 0.002mg | 24% |
| Folate | 91µg | 0µg | 23% |
| Vitamin B3 | 4.439mg | 0.93mg | 22% |
| Manganese | 1.019mg | 1.53mg | 22% |
| Phosphorus | 185mg | 31mg | 22% |
| Selenium | 6.3µg | 17.8µg | 21% |
| Starch | 46.56g | 19% | |
| Vitamin B1 | 0.265mg | 0.041mg | 19% |
| Sodium | 459mg | 37mg | 18% |
| Fats | 10.6g | 0.1g | 16% |
| Fructose | 0.99g | 12.79g | 15% |
| Fiber | 3.4g | 0g | 14% |
| Protein | 6.69g | 0g | 13% |
| Calcium | 77mg | 205mg | 13% |
| Vitamin K | 14.3µg | 0µg | 12% |
| Iron | 3.78mg | 4.72mg | 12% |
| Vitamin E | 1.51mg | 0mg | 10% |
| Vitamin B5 | 0.42mg | 0.804mg | 8% |
| Saturated fat | 1.633g | 0.018g | 7% |
| Calories | 430kcal | 290kcal | 7% |
| Zinc | 0.96mg | 0.29mg | 6% |
| Monounsaturated fat | 2.509g | 0.032g | 6% |
| Choline | 5.9mg | 13.3mg | 1% |
| Carbs | 77.66g | 74.73g | 1% |
| Net carbs | 74.26g | 74.73g | N/A |
| Sugar | 24.85g | 74.72g | N/A |
| 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
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
60%
103%
Comparison summary
Which food contains less Sodium?
Molasses contains less Sodium (difference - 422mg)
Which food is lower in Saturated fat?
Molasses is lower in Saturated fat (difference - 1.615g)
Which food is richer in minerals?
Molasses is relatively richer in minerals
Which food is lower in Sugar?
Graham cracker is lower in Sugar (difference - 49.87g)
Which food is lower in glycemic index?
Graham cracker is lower in glycemic index (difference - 74)
Which food is cheaper?
Graham cracker is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.