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  6. Graham cracker vs. Ricotta

Graham cracker vs. Ricotta — In-Depth Nutrition Comparison

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How are graham cracker and ricotta different?

  • Graham cracker is higher in manganese, iron, vitamin B3, vitamin B1, folate, and copper; however, ricotta is richer in selenium.
  • Daily need coverage for manganese for graham cracker is 44% higher.
  • Graham cracker contains 43 times more vitamin B3 than ricotta. While graham cracker contains 4.439mg of vitamin B3, ricotta contains only 0.104mg.
  • Ricotta has less sodium.
  • Ricotta has a lower glycemic index (27) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Cheese, ricotta, whole milk are the varieties used in this article.

Infographic

Graham cracker vs Ricotta 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +263.6%
Contains more PotassiumPotassium +61.9%
Contains more IronIron +894.7%
Contains more CopperCopper +709.5%
Contains more PhosphorusPhosphorus +17.1%
Contains more ManganeseManganese +16883.3%
Contains more CalciumCalcium +168.8%
Contains more ZincZinc +20.8%
Contains less SodiumSodium -81.7%
Contains more SeleniumSelenium +130.2%

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin EVitamin E +1272.7%
Contains more Vitamin B1Vitamin B1 +1938.5%
Contains more Vitamin B2Vitamin B2 +62.6%
Contains more Vitamin B3Vitamin B3 +4168.3%
Contains more Vitamin B5Vitamin B5 +97.2%
Contains more Vitamin B6Vitamin B6 +262.8%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +658.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +196.6%
~equal in Vitamin C ~0mg

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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +2454.6%
Contains more OtherOther +62.7%
Contains more ProteinProtein +68.3%
Contains more FatsFats +22.5%
Contains more WaterWater +2015%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -80.3%
Contains more Poly. FatPolyunsaturated fat +1299.5%
Contains more Mono. FatMonounsaturated fat +44.6%

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 Ricotta
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Graham cracker Ricotta DV% diff.
Manganese 1.019mg 0.006mg 44%
Iron 3.78mg 0.38mg 43%
Polyunsaturated fat 5.388g 0.385g 33%
Saturated fat 1.633g 8.295g 30%
Vitamin B3 4.439mg 0.104mg 27%
Carbs 77.66g 3.04g 25%
Vitamin B1 0.265mg 0.013mg 21%
Folate 91µg 12µg 20%
Starch 46.56g 19%
Cholesterol 0mg 51mg 17%
Copper 0.17mg 0.021mg 17%
Sodium 459mg 84mg 16%
Selenium 6.3µg 14.5µg 15%
Vitamin B12 0µg 0.34µg 14%
Fiber 3.4g 0g 14%
Vitamin A 0µg 120µg 13%
Calories 430kcal 174kcal 13%
Calcium 77mg 207mg 13%
Vitamin K 14.3µg 1.1µg 11%
Protein 6.69g 11.26g 9%
Vitamin B6 0.156mg 0.043mg 9%
Vitamin E 1.51mg 0.11mg 9%
Vitamin B2 0.317mg 0.195mg 9%
Magnesium 40mg 11mg 7%
Fats 10.6g 12.98g 4%
Phosphorus 185mg 158mg 4%
Vitamin B5 0.42mg 0.213mg 4%
Monounsaturated fat 2.509g 3.627g 3%
Potassium 170mg 105mg 2%
Choline 5.9mg 17.5mg 2%
Zinc 0.96mg 1.16mg 2%
Fructose 0.99g 1%
Vitamin D 0IU 10IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 74.26g 3.04g N/A
Sugar 24.85g 0.27g N/A
Trans fat 0.055g N/A
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 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 Ricotta
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
14%
Ricotta
Minerals Daily Need Coverage Score
60%
Graham cracker
29%
Ricotta

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 24.58g)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 375mg)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 47)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 6.662g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2)
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

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.