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Graham cracker vs Shortbread - In-Depth Nutrition Comparison

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A recap on differences between Graham cracker and Shortbread

  • Graham cracker has more Manganese, Phosphorus, Iron, Copper, Fiber, Vitamin B3, Vitamin B6 and Calcium, however Shortbread is higher in Vitamin B1.
  • Shortbread covers your daily Saturated Fat needs 32% more than Graham cracker.
  • Shortbread contains 6 times less Calcium than Graham cracker. Graham cracker contains 77mg of Calcium, while Shortbread contains 13mg.
  • Graham cracker has less Saturated Fat.

Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Cookies, shortbread, commercially prepared, plain.

Infographic

Graham cracker vs Shortbread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +26.8%
Contains more Calcium +492.3%
Contains more Potassium +93.2%
Contains more Magnesium +185.7%
Contains more Copper +88.9%
Contains more Zinc +95.9%
Contains more Phosphorus +180.3%
Contains less Sodium -23.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 24% 15% 29% 57% 27% 80% 60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 112% 4% 8% 10% 30% 14% 29% 47%
Contains more Iron +26.8%
Contains more Calcium +492.3%
Contains more Potassium +93.2%
Contains more Magnesium +185.7%
Contains more Copper +88.9%
Contains more Zinc +95.9%
Contains more Phosphorus +180.3%
Contains less Sodium -23.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +100%
Contains more Vitamin B3 +35.5%
Contains more Vitamin B5 +30.8%
Contains more Vitamin B6 +119.7%
Contains more Vitamin K +30%
Contains more Folate +12.3%
Contains more Vitamin E +61.6%
Contains more Vitamin B1 +33.2%
Equal in Vitamin B2 - 0.314
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 31% 0% 67% 74% 84% 26% 36% 0% 36% 69%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 49% 0% 89% 73% 62% 20% 17% 0% 28% 61%
Contains more Vitamin A +100%
Contains more Vitamin B3 +35.5%
Contains more Vitamin B5 +30.8%
Contains more Vitamin B6 +119.7%
Contains more Vitamin K +30%
Contains more Folate +12.3%
Contains more Vitamin E +61.6%
Contains more Vitamin B1 +33.2%
Equal in Vitamin B2 - 0.314

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Graham cracker
33
Shortbread
Mineral Summary Score
54
Graham cracker
31
Shortbread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
40%
Graham cracker
32%
Shortbread
Carbohydrates
78%
Graham cracker
64%
Shortbread
Fats
49%
Graham cracker
121%
Shortbread

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Graham cracker Shortbread
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Graham cracker Shortbread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Shortbread
Shortbread contains less Sugars (difference - 3.2g)
Which food contains less Sodium?
Shortbread
Shortbread contains less Sodium (difference - 106mg)
Which food is lower in glycemic index?
Shortbread
Shortbread is lower in glycemic index (difference - 10)
Which food is lower in Saturated Fat?
Graham cracker
Graham cracker is lower in Saturated Fat (difference - 6.472g)
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 ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Graham cracker Shortbread Opinion
Calories 430 514 Shortbread
Protein 6.69 5.37 Graham cracker
Fats 10.6 26.22 Shortbread
Vitamin C 0 0
Carbs 77.66 63.78 Graham cracker
Cholesterol 0 0
Vitamin D 0 0
Iron 3.78 2.98 Graham cracker
Calcium 77 13 Graham cracker
Potassium 170 88 Graham cracker
Magnesium 40 14 Graham cracker
Sugars 24.85 21.65 Shortbread
Fiber 3.4 1.3 Graham cracker
Copper 0.17 0.09 Graham cracker
Zinc 0.96 0.49 Graham cracker
Starch 46.56 40.47 Graham cracker
Phosphorus 185 66 Graham cracker
Sodium 459 353 Shortbread
Vitamin A 2 1 Graham cracker
Vitamin E 1.51 2.44 Shortbread
Vitamin D 0 0
Vitamin B1 0.265 0.353 Shortbread
Vitamin B2 0.317 0.314 Graham cracker
Vitamin B3 4.439 3.275 Graham cracker
Vitamin B5 0.42 0.321 Graham cracker
Vitamin B6 0.156 0.071 Graham cracker
Vitamin B12 0 0
Vitamin K 14.3 11 Graham cracker
Folate 91 81 Graham cracker
Trans Fat 0.055 0.714 Graham cracker
Saturated Fat 1.633 8.105 Graham cracker
Monounsaturated Fat 2.509 6.708 Shortbread
Polyunsaturated fat 5.388 8.326 Shortbread
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 0.99 0.3 Graham cracker

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.