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.
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 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% |
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 |
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
