Graham cracker vs. Shortbread — In-Depth Nutrition Comparison
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A recap on the differences between graham cracker and shortbread
- Graham cracker has more manganese, phosphorus, iron, copper, fiber, vitamin B3, and vitamin B6; however, shortbread is higher in fats and vitamin B1.
- Shortbread covers your daily saturated fat needs 32% more than graham cracker.
- Shortbread contains 3 times less phosphorus than graham cracker. Graham cracker contains 185mg of phosphorus, while shortbread contains 66mg.
- 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
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +185.7% |
| Contains more CalciumCalcium | +492.3% |
| Contains more PotassiumPotassium | +93.2% |
| Contains more IronIron | +26.8% |
| Contains more CopperCopper | +88.9% |
| Contains more ZincZinc | +95.9% |
| Contains more PhosphorusPhosphorus | +180.3% |
| Contains more ManganeseManganese | +159.3% |
| Contains less SodiumSodium | -23.1% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B3Vitamin B3 | +35.5% |
| Contains more Vitamin B5Vitamin B5 | +30.8% |
| Contains more Vitamin B6Vitamin B6 | +119.7% |
| Contains more Vitamin KVitamin K | +30% |
| Contains more FolateFolate | +12.3% |
| Contains more Vitamin EVitamin E | +61.6% |
| Contains more Vitamin B1Vitamin B1 | +33.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.633g | 8.105g | 29% |
| Manganese | 1.019mg | 0.393mg | 27% |
| Fats | 10.6g | 26.22g | 24% |
| Polyunsaturated fat | 5.388g | 8.326g | 20% |
| Omega-3 (ALA) | 0.599g | 0.885g | 18% |
| Phosphorus | 185mg | 66mg | 17% |
| Omega-6 (Linoleic acid) | 4.735g | 7.253g | 15% |
| Iron | 3.78mg | 2.98mg | 10% |
| Monounsaturated fat | 2.509g | 6.708g | 10% |
| Copper | 0.17mg | 0.09mg | 9% |
| Fiber | 3.4g | 1.3g | 8% |
| Vitamin B1 | 0.265mg | 0.353mg | 7% |
| Vitamin B3 | 4.439mg | 3.275mg | 7% |
| Vitamin B6 | 0.156mg | 0.071mg | 7% |
| Magnesium | 40mg | 14mg | 6% |
| Calcium | 77mg | 13mg | 6% |
| Vitamin E | 1.51mg | 2.44mg | 6% |
| Carbs | 77.66g | 63.78g | 5% |
| Sodium | 459mg | 353mg | 5% |
| Calories | 430kcal | 514kcal | 4% |
| Zinc | 0.96mg | 0.49mg | 4% |
| Protein | 6.69g | 5.37g | 3% |
| Starch | 46.56g | 40.47g | 3% |
| Vitamin K | 14.3µg | 11µg | 3% |
| Folate | 91µg | 81µg | 3% |
| Potassium | 170mg | 88mg | 2% |
| Vitamin B5 | 0.42mg | 0.321mg | 2% |
| Choline | 5.9mg | 0.9mg | 1% |
| Fructose | 0.99g | 0.3g | 1% |
| Protein per 100 calories | 1.6g | 1g | N/A |
| Calories per 10 g protein | 643kcal | 957kcal | N/A |
| Weight per 100 calories | 23g | 19g | N/A |
| Unsaturated / Saturated Fat ratio | 4.8 | 1.9 | N/A |
| Net carbs | 74.26g | 62.48g | N/A |
| Sugar | 24.85g | 21.65g | N/A |
| Selenium | 6.3µg | 6.2µg | 0% |
| Vitamin B2 | 0.317mg | 0.314mg | 0% |
| Trans fat | 0.055g | 0.714g | N/A |
| Omega-3 (EPA) | 0g | 0.001g | N/A |
| Omega-3 (DPA) | 0g | 0.002g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0g | 0.001g | N/A |
| Omega-6 (Gamma-linolenic acid) | 0.024g | 0.033g | N/A |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0g | 0.005g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.004g | 0.006g | N/A |
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:
5.37 g
Fats:
26.22 g
Carbs:
63.78 g
Water:
3.6 g
Other:
1.03 g
| Contains more ProteinProtein | +24.6% |
| Contains more CarbsCarbs | +21.8% |
| Contains more FatsFats | +147.4% |
~equal in
Water
~3.6g
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
8.105 g
Monounsaturated fat:
Mono. Fat
6.708 g
Polyunsaturated fat:
Poly. Fat
8.326 g
| Contains less Sat. FatSaturated fat | -79.9% |
| Contains more Mono. FatMonounsaturated fat | +167.4% |
| Contains more Poly. FatPolyunsaturated fat | +54.5% |
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:
40.47 g
Sucrose:
20.99 g
Glucose:
0.36 g
Fructose:
0.3 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +15% |
| Contains more GlucoseGlucose | +188.9% |
| Contains more FructoseFructose | +230% |
~equal in
Sucrose
~20.99g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
