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
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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 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
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 AVitamin A | +100% |
| 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 CholineCholine | +555.6% |
| Contains more Vitamin EVitamin E | +61.6% |
| Contains more Vitamin B1Vitamin B1 | +33.2% |
~equal in
Vitamin D
~0µg
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 OtherOther | +61.2% |
| 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
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 430kcal | 514kcal |
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| Protein | 6.69g | 5.37g |
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| Fats | 10.6g | 26.22g |
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| Net carbs | 74.26g | 62.48g |
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| Carbs | 77.66g | 63.78g |
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| Magnesium | 40mg | 14mg |
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| Calcium | 77mg | 13mg |
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| Potassium | 170mg | 88mg |
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| Iron | 3.78mg | 2.98mg |
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| Sugar | 24.85g | 21.65g |
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| Fiber | 3.4g | 1.3g |
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| Copper | 0.17mg | 0.09mg |
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| Zinc | 0.96mg | 0.49mg |
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| Starch | 46.56g | 40.47g |
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| Phosphorus | 185mg | 66mg |
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| Sodium | 459mg | 353mg |
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| Vitamin A | 2IU | 1IU |
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| Vitamin E | 1.51mg | 2.44mg |
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| Manganese | 1.019mg | 0.393mg |
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| Selenium | 6.3µg | 6.2µg |
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| Vitamin B1 | 0.265mg | 0.353mg |
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| Vitamin B2 | 0.317mg | 0.314mg |
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| Vitamin B3 | 4.439mg | 3.275mg |
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| Vitamin B5 | 0.42mg | 0.321mg |
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| Vitamin B6 | 0.156mg | 0.071mg |
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| Vitamin K | 14.3µg | 11µg |
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| Folate | 91µg | 81µg |
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| Trans Fat | 0.055g | 0.714g |
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| Choline | 5.9mg | 0.9mg |
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| Saturated Fat | 1.633g | 8.105g |
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| Monounsaturated Fat | 2.509g | 6.708g |
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| Polyunsaturated fat | 5.388g | 8.326g |
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| Fructose | 0.99g | 0.3g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - ALA | 0.599g | 0.885g |
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| Omega-3 - DPA | 0g | 0.002g |
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| Omega-3 - Eicosatrienoic acid | 0g | 0.001g |
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| Omega-6 - Gamma-linoleic acid | 0.024g | 0.033g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.005g |
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| Omega-6 - Eicosadienoic acid | 0.004g | 0.006g |
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| Omega-6 - Linoleic acid | 4.735g | 7.253g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
30%
Minerals Daily Need Coverage Score
60%
34%
Comparison summary
Which food is lower in Sugar?
Shortbread is lower in Sugar (difference - 3.2g)
Which food contains less Sodium?
Shortbread contains less Sodium (difference - 106mg)
Which food is lower in glycemic index?
Shortbread is lower in glycemic index (difference - 10)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 6.472g)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)