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.
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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 | +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% |
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 | +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% |
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:
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
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
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
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
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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%
26%
Minerals Daily Need Coverage Score
60%
45%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 24.39g)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 410mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 1.407g)
Which food is lower in glycemic index?
Graham cracker is lower in glycemic index (difference - 5)
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 contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)