Graham cracker vs. Murray Vanilla Wafers — In-Depth Nutrition Comparison
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What are the main differences between graham cracker and murray Vanilla Wafers?
- Graham cracker is richer in phosphorus, vitamin B3, fiber, and vitamin B2, yet murray Vanilla Wafers are richer in vitamin B1, monounsaturated fat, and polyunsaturated fat.
- Graham cracker's daily need coverage for phosphorus is 20% higher.
- Graham cracker has 2 times more fiber than murray Vanilla Wafers. Graham cracker has 3.4g of fiber, while murray Vanilla Wafers have 1.4g.
- Graham cracker contains less sugar.
We used Cookies, graham crackers, plain or honey (includes cinnamon) and MURRAY, Vanilla Wafer types in this comparison.
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 CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +102.4% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +340.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -12.6% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +37.8% |
| Contains more Vitamin B3Vitamin B3 | +70.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +58.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 47% | |
| Manganese | 1.019mg | 44% | |
| Phosphorus | 185mg | 42mg | 20% |
| Starch | 46.56g | 19% | |
| Copper | 0.17mg | 19% | |
| Saturated fat | 1.633g | 5.7g | 18% |
| Vitamin B1 | 0.265mg | 0.42mg | 13% |
| Vitamin K | 14.3µg | 12% | |
| Vitamin B6 | 0.156mg | 12% | |
| Vitamin B3 | 4.439mg | 2.6mg | 11% |
| Selenium | 6.3µg | 11% | |
| Fats | 10.6g | 17.4g | 10% |
| Vitamin E | 1.51mg | 10% | |
| Magnesium | 40mg | 10% | |
| Zinc | 0.96mg | 9% | |
| Polyunsaturated fat | 5.388g | 6.6g | 8% |
| Calcium | 77mg | 8% | |
| Fiber | 3.4g | 1.4g | 8% |
| Vitamin B5 | 0.42mg | 8% | |
| Vitamin B2 | 0.317mg | 0.23mg | 7% |
| Protein | 6.69g | 4g | 5% |
| Sodium | 459mg | 401mg | 3% |
| Monounsaturated fat | 2.509g | 3.9g | 3% |
| Potassium | 170mg | 84mg | 3% |
| Calories | 430kcal | 461kcal | 2% |
| Carbs | 77.66g | 72.9g | 2% |
| Folate | 91µg | 88µg | 1% |
| Choline | 5.9mg | 1% | |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 71.5g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 24.85g | 31.5g | N/A |
| Trans fat | 0.055g | 0.25g | 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 g
Fats:
17.4 g
Carbs:
72.9 g
Water:
4.1 g
Other:
1.6 g
| Contains more ProteinProtein | +67.3% |
| Contains more FatsFats | +64.2% |
| Contains more WaterWater | +20.9% |
~equal in
Carbs
~72.9g
~equal in
Other
~1.6g
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
5.7 g
Monounsaturated fat:
Mono. Fat
3.9 g
Polyunsaturated fat:
Poly. Fat
6.6 g
| Contains less Sat. FatSaturated fat | -71.4% |
| Contains more Mono. FatMonounsaturated fat | +55.4% |
| Contains more Poly. FatPolyunsaturated fat | +22.5% |
