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, polyunsaturated fat, and monounsaturated 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% |
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% |
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 Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
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 |
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%
21%
Minerals Daily Need Coverage Score
60%
8%
Comparison summary
Which food contains less Sodium?
Murray Vanilla Wafers contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Murray Vanilla Wafers is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Graham cracker is lower in Sugar (difference - 6.65g)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 4.067g)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)