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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
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.
Contains more Calcium +492.3%
Contains more Iron +26.8%
Contains more Magnesium +185.7%
Contains more Phosphorus +180.3%
Contains more Potassium +93.2%
Contains more Zinc +95.9%
Contains more Copper +88.9%
Contains more Manganese +159.3%
Contains less Sodium -23.1%
Equal in Selenium - 6.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 112% 10% 29% 8% 47% 14% 30% 52% 34%
Contains more Calcium +492.3%
Contains more Iron +26.8%
Contains more Magnesium +185.7%
Contains more Phosphorus +180.3%
Contains more Potassium +93.2%
Contains more Zinc +95.9%
Contains more Copper +88.9%
Contains more Manganese +159.3%
Contains less Sodium -23.1%
Equal in Selenium - 6.2

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.
:
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 Folate +12.3%
Contains more Vitamin K +30%
Contains more Vitamin E +61.6%
Contains more Vitamin B1 +33.2%
Equal in Vitamin B2 - 0.314
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 49% 0% 0% 89% 73% 62% 20% 17% 61% 0% 28%
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 Folate +12.3%
Contains more Vitamin K +30%
Contains more Vitamin E +61.6%
Contains more Vitamin B1 +33.2%
Equal in Vitamin B2 - 0.314

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +24.6%
Contains more Carbs +21.8%
Contains more Other +61.2%
Contains more Fats +147.4%
Equal in Water - 3.6
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more Protein +24.6%
Contains more Carbs +21.8%
Contains more Other +61.2%
Contains more Fats +147.4%
Equal in Water - 3.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +167.4%
Contains more Polyunsaturated fat +54.5%
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
35% 29% 36%
Saturated Fat: 8.105 g
Monounsaturated Fat: 6.708 g
Polyunsaturated fat: 8.326 g
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +167.4%
Contains more Polyunsaturated fat +54.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +15%
Contains more Glucose +188.9%
Contains more Fructose +230%
Equal in Sucrose - 20.99
65% 32%
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
65% 34%
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 Starch +15%
Contains more Glucose +188.9%
Contains more Fructose +230%
Equal in Sucrose - 20.99

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 Shortbread
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Graham cracker Shortbread Opinion
Net carbs 74.26g 62.48g Graham cracker
Protein 6.69g 5.37g Graham cracker
Fats 10.6g 26.22g Shortbread
Carbs 77.66g 63.78g Graham cracker
Calories 430kcal 514kcal Shortbread
Starch 46.56g 40.47g Graham cracker
Fructose 0.99g 0.3g Graham cracker
Sugar 24.85g 21.65g Shortbread
Fiber 3.4g 1.3g Graham cracker
Calcium 77mg 13mg Graham cracker
Iron 3.78mg 2.98mg Graham cracker
Magnesium 40mg 14mg Graham cracker
Phosphorus 185mg 66mg Graham cracker
Potassium 170mg 88mg Graham cracker
Sodium 459mg 353mg Shortbread
Zinc 0.96mg 0.49mg Graham cracker
Copper 0.17mg 0.09mg Graham cracker
Manganese 1.019mg 0.393mg Graham cracker
Selenium 6.3µg 6.2µg Graham cracker
Vitamin A 2IU 1IU Graham cracker
Vitamin E 1.51mg 2.44mg Shortbread
Vitamin B1 0.265mg 0.353mg Shortbread
Vitamin B2 0.317mg 0.314mg Graham cracker
Vitamin B3 4.439mg 3.275mg Graham cracker
Vitamin B5 0.42mg 0.321mg Graham cracker
Vitamin B6 0.156mg 0.071mg Graham cracker
Folate 91µg 81µg Graham cracker
Vitamin K 14.3µg 11µg Graham cracker
Trans Fat 0.055g 0.714g Graham cracker
Saturated Fat 1.633g 8.105g Graham cracker
Omega-3 - EPA 0g 0.001g Shortbread
Omega-3 - DPA 0g 0.002g Shortbread
Monounsaturated Fat 2.509g 6.708g Shortbread
Polyunsaturated fat 5.388g 8.326g Shortbread
Omega-6 - Eicosadienoic acid 0.004g 0.006g Shortbread
Omega-6 - Linoleic acid 4.735g 7.253g Shortbread
Omega-6 - Gamma-linoleic acid 0.024g 0.033g Shortbread
Omega-3 - ALA 0.599g 0.885g Shortbread
Omega-3 - Eicosatrienoic acid 0g 0.001g Shortbread
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.005g Shortbread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Shortbread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Graham cracker
33%
Shortbread
Minerals Daily Need Coverage Score
60%
Graham cracker
34%
Shortbread

Comparison summary

Which food is lower in Sugar?
Shortbread
Shortbread is lower in Sugar (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 ($)

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. 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.