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Graham cracker vs. Nachos — In-Depth Nutrition Comparison

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Differences between graham cracker and nachos

  • Graham cracker has more iron, manganese, vitamin B3, folate, vitamin B2, vitamin B1, and copper, while nachos have more vitamin E and potassium.
  • Graham cracker's daily need coverage for iron is 38% higher.
  • Nachos contain 9 times less folate than graham cracker. Graham cracker contains 91µg of folate, while nachos contain 10µg.
  • The amount of sodium in nachos is lower.

The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Fast foods, nachos, with cheese.

Infographic

Graham cracker vs Nachos 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%
Nachos
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains more CalciumCalcium +22.2%
Contains more IronIron +404%
Contains more CopperCopper +165.6%
Contains more ZincZinc +11.6%
Contains more ManganeseManganese +444.9%
Contains more PotassiumPotassium +112.9%
Contains less SodiumSodium -31.8%
Contains more SeleniumSelenium +36.5%
~equal in Magnesium ~42mg
~equal in Phosphorus ~198mg

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%
Nachos
7
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more Vitamin B1Vitamin B1 +115.4%
Contains more Vitamin B2Vitamin B2 +138.3%
Contains more Vitamin B3Vitamin B3 +604.6%
Contains more FolateFolate +810%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +170.2%
Contains more Vitamin B6Vitamin B6 +37.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +35%
Contains more CholineCholine +347.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.38mg

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
Nachos
3
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more ProteinProtein +54.9%
Contains more CarbsCarbs +122.5%
Contains more FatsFats +102.8%
Contains more WaterWater +1003.2%
Contains more OtherOther +12.7%

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
Nachos
1
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -24.9%
Contains more Mono. FatMonounsaturated fat +458.8%
~equal in Polyunsaturated fat ~5.04g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
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
Nachos
1
93% 2% 5%
Starch: 28.33 g
Sucrose: 0.53 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.63 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +64.3%
Contains more SucroseSucrose +4205.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~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.
Graham cracker Nachos
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Nachos DV% diff.
Iron 3.78mg 0.75mg 38%
Manganese 1.019mg 0.187mg 36%
Monounsaturated fat 2.509g 14.02g 29%
Vitamin B3 4.439mg 0.63mg 24%
Folate 91µg 10µg 20%
Vitamin E 1.51mg 4.08mg 17%
Fats 10.6g 21.5g 17%
Carbs 77.66g 34.91g 14%
Vitamin B2 0.317mg 0.133mg 14%
Copper 0.17mg 0.064mg 12%
Vitamin B1 0.265mg 0.123mg 12%
Starch 46.56g 28.33g 8%
Sodium 459mg 313mg 6%
Potassium 170mg 362mg 6%
Vitamin B6 0.156mg 0.215mg 5%
Protein 6.69g 4.32g 5%
Choline 5.9mg 26.4mg 4%
Vitamin K 14.3µg 19.3µg 4%
Selenium 6.3µg 8.6µg 4%
Calories 430kcal 343kcal 4%
Vitamin B12 0µg 0.07µg 3%
Polyunsaturated fat 5.388g 5.04g 2%
Phosphorus 185mg 198mg 2%
Saturated fat 1.633g 2.173g 2%
Fructose 0.99g 0g 1%
Vitamin C 0mg 1.1mg 1%
Cholesterol 0mg 3mg 1%
Vitamin A 0µg 5µg 1%
Zinc 0.96mg 0.86mg 1%
Vitamin B5 0.42mg 0.38mg 1%
Fiber 3.4g 3.2g 1%
Calcium 77mg 63mg 1%
Net carbs 74.26g 31.71g N/A
Magnesium 40mg 42mg 0%
Sugar 24.85g 2.17g N/A
Trans fat 0.055g 0.058g N/A
Tryptophan 0.042mg 0%
Threonine 0.156mg 0%
Isoleucine 0.187mg 0%
Leucine 0.521mg 0%
Lysine 0.156mg 0%
Methionine 0.094mg 0%
Phenylalanine 0.229mg 0%
Valine 0.25mg 0%
Histidine 0.135mg 0%
Omega-3 - ALA 0.599g 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0.032g N/A
Omega-6 - Eicosadienoic acid 0.004g 0.011g N/A
Omega-6 - Linoleic acid 4.735g 4.343g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Nachos
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
24%
Nachos
Minerals Daily Need Coverage Score
60%
Graham cracker
35%
Nachos

Comparison summary

Which food is lower in Sugar?
Nachos
Nachos is lower in Sugar (difference - 22.68g)
Which food contains less Sodium?
Nachos
Nachos contains less Sodium (difference - 146mg)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 0.54g)
Which food is lower in glycemic index?
Graham cracker
Graham cracker is lower in glycemic index (difference - 1)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.