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Graham cracker vs. Oatmeal — In-Depth Nutrition Comparison

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What are the main differences between graham cracker and oatmeal?

  • Graham cracker is richer in manganese, phosphorus, folate, vitamin K, copper, vitamin E, and vitamin B3, yet oatmeal is richer in iron and vitamin B6.
  • Oatmeal's daily need coverage for iron is 27% higher.
  • Graham cracker has 36 times more vitamin K than oatmeal. Graham cracker has 14.3µg of vitamin K, while oatmeal has 0.4µg.
  • Oatmeal contains less sodium.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Graham cracker vs Oatmeal 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.
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% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +53.8%
Contains more PotassiumPotassium +178.7%
Contains more CopperCopper +157.6%
Contains more ZincZinc +54.8%
Contains more PhosphorusPhosphorus +140.3%
Contains more ManganeseManganese +82.6%
Contains more SeleniumSelenium +26%
Contains more IronIron +57.7%
Contains less SodiumSodium -89.3%
~equal in Calcium ~80mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin EVitamin E +2057.1%
Contains more Vitamin B2Vitamin B2 +47.4%
Contains more Vitamin B3Vitamin B3 +46.7%
Contains more Vitamin B5Vitamin B5 +32.5%
Contains more Vitamin KVitamin K +3475%
Contains more FolateFolate +106.8%
Contains more CholineCholine +25.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +85.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.26mg
~equal in Vitamin B12 ~0µg

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +182.3%
Contains more FatsFats +679.4%
Contains more CarbsCarbs +565.5%
Contains more OtherOther +191.2%
Contains more WaterWater +2378.8%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +541.7%
Contains more Poly. FatPolyunsaturated fat +1164.8%
Contains less Sat. FatSaturated fat -86.2%

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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more StarchStarch +349%
Contains more SucroseSucrose +7769%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Oatmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Oatmeal DV% diff.
Polyunsaturated fat 5.388g 0.426g 33%
Iron 3.78mg 5.96mg 27%
Carbs 77.66g 11.67g 22%
Manganese 1.019mg 0.558mg 20%
Calories 430kcal 68kcal 18%
Sodium 459mg 49mg 18%
Starch 46.56g 10.37g 15%
Phosphorus 185mg 77mg 15%
Vitamin A 0µg 130µg 14%
Fats 10.6g 1.36g 14%
Vitamin K 14.3µg 0.4µg 12%
Folate 91µg 44µg 12%
Copper 0.17mg 0.066mg 12%
Vitamin E 1.51mg 0.07mg 10%
Vitamin B6 0.156mg 0.29mg 10%
Vitamin B3 4.439mg 3.025mg 9%
Protein 6.69g 2.37g 9%
Vitamin B2 0.317mg 0.215mg 8%
Fiber 3.4g 1.7g 7%
Saturated fat 1.633g 0.226g 6%
Monounsaturated fat 2.509g 0.391g 5%
Potassium 170mg 61mg 3%
Magnesium 40mg 26mg 3%
Zinc 0.96mg 0.62mg 3%
Vitamin B5 0.42mg 0.317mg 2%
Selenium 6.3µg 5µg 2%
Fructose 0.99g 0g 1%
Net carbs 74.26g 9.97g N/A
Calcium 77mg 80mg 0%
Sugar 24.85g 0.46g N/A
Vitamin B1 0.265mg 0.26mg 0%
Trans fat 0.055g 0.003g N/A
Choline 5.9mg 4.7mg 0%
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 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 Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
60%
Graham cracker
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 24.39g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 410mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 1.407g)
Which food is lower in glycemic index?
Graham cracker
Graham cracker is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.