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Graham cracker vs. Muenster cheese — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and muenster cheese

  • Graham cracker has more manganese, iron, vitamin B3, and vitamin B1, while muenster cheese has more calcium, vitamin B12, phosphorus, and vitamin A.
  • Muenster cheese covers your daily need for saturated fat, 87% more than graham cracker.
  • Graham cracker contains 127 times more manganese than muenster cheese. While graham cracker contains 1.019mg of manganese, muenster cheese contains only 0.008mg.
  • The amount of saturated fat in graham cracker is lower.
  • Muenster cheese has a lower glycemic index. The glycemic index of muenster cheese is 27, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Cheese, muenster.

Infographic

Graham cracker vs Muenster cheese 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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more MagnesiumMagnesium +48.1%
Contains more PotassiumPotassium +26.9%
Contains more IronIron +822%
Contains more CopperCopper +448.4%
Contains less SodiumSodium -26.9%
Contains more ManganeseManganese +12637.5%
Contains more CalciumCalcium +831.2%
Contains more ZincZinc +192.7%
Contains more PhosphorusPhosphorus +153%
Contains more SeleniumSelenium +130.2%

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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin EVitamin E +480.8%
Contains more Vitamin B1Vitamin B1 +1938.5%
Contains more Vitamin B3Vitamin B3 +4209.7%
Contains more Vitamin B5Vitamin B5 +121.1%
Contains more Vitamin B6Vitamin B6 +178.6%
Contains more Vitamin KVitamin K +472%
Contains more FolateFolate +658.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +161%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.32mg

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
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more CarbsCarbs +6833.9%
Contains more ProteinProtein +249.9%
Contains more FatsFats +183.4%
Contains more WaterWater +1132.2%
Contains more OtherOther +120.5%

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
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Poly. FatPolyunsaturated fat +715.1%
Contains more Mono. FatMonounsaturated fat +247.2%

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 Muenster cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Muenster cheese DV% diff.
Saturated fat 1.633g 19.113g 79%
Calcium 77mg 717mg 64%
Vitamin B12 0µg 1.47µg 61%
Manganese 1.019mg 0.008mg 44%
Iron 3.78mg 0.41mg 42%
Phosphorus 185mg 468mg 40%
Protein 6.69g 23.41g 33%
Vitamin A 0µg 298µg 33%
Polyunsaturated fat 5.388g 0.661g 32%
Cholesterol 0mg 96mg 32%
Fats 10.6g 30.04g 30%
Vitamin B3 4.439mg 0.103mg 27%
Carbs 77.66g 1.12g 26%
Vitamin B1 0.265mg 0.013mg 21%
Folate 91µg 12µg 20%
Starch 46.56g 19%
Zinc 0.96mg 2.81mg 17%
Monounsaturated fat 2.509g 8.711g 16%
Selenium 6.3µg 14.5µg 15%
Copper 0.17mg 0.031mg 15%
Fiber 3.4g 0g 14%
Vitamin K 14.3µg 2.5µg 10%
Vitamin E 1.51mg 0.26mg 8%
Vitamin B6 0.156mg 0.056mg 8%
Sodium 459mg 628mg 7%
Vitamin B5 0.42mg 0.19mg 5%
Calories 430kcal 368kcal 3%
Magnesium 40mg 27mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Choline 5.9mg 15.4mg 2%
Fructose 0.99g 1%
Potassium 170mg 134mg 1%
Net carbs 74.26g 1.12g N/A
Sugar 24.85g 1.12g N/A
Vitamin B2 0.317mg 0.32mg 0%
Trans fat 0.055g N/A
Tryptophan 0.327mg 0%
Threonine 0.888mg 0%
Isoleucine 1.145mg 0%
Leucine 2.26mg 0%
Lysine 2.139mg 0%
Methionine 0.569mg 0%
Phenylalanine 1.24mg 0%
Valine 1.482mg 0%
Histidine 0.829mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Muenster cheese
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
33%
Muenster cheese
Minerals Daily Need Coverage Score
60%
Graham cracker
71%
Muenster cheese

Comparison summary

Which food is lower in Sugar?
Muenster cheese
Muenster cheese is lower in Sugar (difference - 23.73g)
Which food is lower in glycemic index?
Muenster cheese
Muenster cheese is lower in glycemic index (difference - 47)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 96mg)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 169mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 17.48g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2)
Which food is richer in minerals?
?
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.
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.

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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.