Graham cracker vs. Peanut butter — In-Depth Nutrition Comparison
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Differences between Graham cracker and Peanut butter
- Graham cracker has more Iron, while Peanut butter has more Vitamin B3, Vitamin E , Magnesium, Manganese, Copper, Vitamin B6, and Phosphorus.
- Peanut butter's daily need coverage for Vitamin B3 is 54% higher.
- Peanut butter contains 27 times less Sodium than Graham cracker. Graham cracker contains 459mg of Sodium, while Peanut butter contains 17mg.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Peanut butter, smooth style, without salt.
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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
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Calcium
+57.1%
Contains
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Iron
+117.2%
Contains
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Selenium
+53.7%
Contains
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Magnesium
+320%
Contains
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Phosphorus
+81.1%
Contains
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Potassium
+228.2%
Contains
less
Sodium
-96.3%
Contains
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Zinc
+161.5%
Contains
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Copper
+148.2%
Contains
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Manganese
+63.4%
Contains
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Calcium
+57.1%
Contains
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Iron
+117.2%
Contains
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Selenium
+53.7%
Contains
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Magnesium
+320%
Contains
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Phosphorus
+81.1%
Contains
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Potassium
+228.2%
Contains
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Sodium
-96.3%
Contains
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Zinc
+161.5%
Contains
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Copper
+148.2%
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Manganese
+63.4%
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
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Vitamin A
+∞%
Contains
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Vitamin B1
+76.7%
Contains
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Vitamin B2
+65.1%
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Vitamin K
+4666.7%
Contains
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Vitamin E
+502.6%
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Vitamin B3
+195.4%
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Vitamin B5
+170.7%
Contains
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Vitamin B6
+182.7%
Equal in Folate - 87
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+76.7%
Contains
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Vitamin B2
+65.1%
Contains
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Vitamin K
+4666.7%
Contains
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Vitamin E
+502.6%
Contains
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Vitamin B3
+195.4%
Contains
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Vitamin B5
+170.7%
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Vitamin B6
+182.7%
Equal in Folate - 87
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+248.1%
Contains
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Water
+175.6%
Contains
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Protein
+232%
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Fats
+384.5%
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Other
+74.1%
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Contains
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Carbs
+248.1%
Contains
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Water
+175.6%
Contains
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Protein
+232%
Contains
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Fats
+384.5%
Contains
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Other
+74.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-84.2%
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Monounsaturated Fat
+933.9%
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Polyunsaturated fat
+132.6%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
10.325 g
Monounsaturated Fat:
25.941 g
Polyunsaturated fat:
12.535 g
Contains
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Saturated Fat
-84.2%
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Monounsaturated Fat
+933.9%
Contains
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Polyunsaturated fat
+132.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+1207.9%
Contains
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Sucrose
+122.6%
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Glucose
+700%
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Fructose
+725%
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:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+1207.9%
Contains
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Sucrose
+122.6%
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Glucose
+700%
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Fructose
+725%
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 Glycemic Index |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 17.31g |
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| Protein | 6.69g | 22.21g |
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| Fats | 10.6g | 51.36g |
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| Carbs | 77.66g | 22.31g |
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| Calories | 430kcal | 598kcal |
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| Starch | 46.56g | 3.56g |
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| Fructose | 0.99g | 0.12g |
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| Sugar | 24.85g | 10.49g |
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| Fiber | 3.4g | 5g |
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| Calcium | 77mg | 49mg |
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| Iron | 3.78mg | 1.74mg |
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| Magnesium | 40mg | 168mg |
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| Phosphorus | 185mg | 335mg |
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| Potassium | 170mg | 558mg |
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| Sodium | 459mg | 17mg |
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| Zinc | 0.96mg | 2.51mg |
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| Copper | 0.17mg | 0.422mg |
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| Manganese | 1.019mg | 1.665mg |
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| Selenium | 6.3µg | 4.1µg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 1.51mg | 9.1mg |
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| Vitamin B1 | 0.265mg | 0.15mg |
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| Vitamin B2 | 0.317mg | 0.192mg |
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| Vitamin B3 | 4.439mg | 13.112mg |
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| Vitamin B5 | 0.42mg | 1.137mg |
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| Vitamin B6 | 0.156mg | 0.441mg |
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| Folate | 91µg | 87µg |
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| Vitamin K | 14.3µg | 0.3µg |
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| Tryptophan | 0.231mg |
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| Threonine | 0.525mg |
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| Isoleucine | 0.616mg |
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| Leucine | 1.546mg |
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| Lysine | 0.681mg |
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| Methionine | 0.265mg |
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| Phenylalanine | 1.202mg |
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| Valine | 0.782mg |
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| Histidine | 0.557mg |
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| Trans Fat | 0.055g | 0.075g |
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| Saturated Fat | 1.633g | 10.325g |
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| Monounsaturated Fat | 2.509g | 25.941g |
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| Polyunsaturated fat | 5.388g | 12.535g |
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| Omega-6 - Eicosadienoic acid | 0.004g | 0.008g |
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| Omega-6 - Linoleic acid | 4.735g | 12.215g |
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| Omega-6 - Gamma-linoleic acid | 0.024g | 0.001g |
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| Omega-3 - ALA | 0.599g | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0g | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
62%
Minerals Daily Need Coverage Score
60%
84%
Comparison summary
Which food is lower in Sugar?
Peanut butter is lower in Sugar (difference - 14.36g)
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 442mg)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 60)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 8.692g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.