Graham cracker vs. Spelt — In-Depth Nutrition Comparison
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Summary of differences between graham cracker and spelt
- Graham cracker has more vitamin B2, while spelt has more manganese, copper, phosphorus, fiber, magnesium, zinc, vitamin B3, and vitamin B5.
- Spelt covers your daily need for manganese, 85% more than graham cracker.
- Graham cracker contains 57 times more sodium than spelt. While graham cracker contains 459mg of sodium, spelt contains only 8mg.
- Spelt has a lower glycemic index. The glycemic index of spelt is 63, while the glycemic index of graham cracker is 74.
These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Spelt, uncooked.
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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 CalciumCalcium | +185.2% |
| Contains more MagnesiumMagnesium | +240% |
| Contains more PotassiumPotassium | +128.2% |
| Contains more IronIron | +17.5% |
| Contains more CopperCopper | +200.6% |
| Contains more ZincZinc | +241.7% |
| Contains more PhosphorusPhosphorus | +116.8% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +192.7% |
| Contains more SeleniumSelenium | +85.7% |
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 EVitamin E | +91.1% |
| Contains more Vitamin B2Vitamin B2 | +180.5% |
| Contains more Vitamin KVitamin K | +297.2% |
| Contains more FolateFolate | +102.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +37.4% |
| Contains more Vitamin B3Vitamin B3 | +54.2% |
| Contains more Vitamin B5Vitamin B5 | +154.3% |
| Contains more Vitamin B6Vitamin B6 | +47.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.019mg | 2.983mg | 85% |
| Copper | 0.17mg | 0.511mg | 38% |
| Phosphorus | 185mg | 401mg | 31% |
| Fiber | 3.4g | 10.7g | 29% |
| Polyunsaturated fat | 5.388g | 1.258g | 28% |
| Magnesium | 40mg | 136mg | 23% |
| Zinc | 0.96mg | 3.28mg | 21% |
| Sodium | 459mg | 8mg | 20% |
| Vitamin B2 | 0.317mg | 0.113mg | 16% |
| Protein | 6.69g | 14.57g | 16% |
| Vitamin B3 | 4.439mg | 6.843mg | 15% |
| Vitamin B5 | 0.42mg | 1.068mg | 13% |
| Fats | 10.6g | 2.43g | 13% |
| Folate | 91µg | 45µg | 12% |
| Selenium | 6.3µg | 11.7µg | 10% |
| Vitamin K | 14.3µg | 3.6µg | 9% |
| Iron | 3.78mg | 4.44mg | 8% |
| Vitamin B1 | 0.265mg | 0.364mg | 8% |
| Potassium | 170mg | 388mg | 6% |
| Saturated fat | 1.633g | 0.406g | 6% |
| Vitamin B6 | 0.156mg | 0.23mg | 6% |
| Monounsaturated fat | 2.509g | 0.445g | 5% |
| Calories | 430kcal | 338kcal | 5% |
| Vitamin E | 1.51mg | 0.79mg | 5% |
| Calcium | 77mg | 27mg | 5% |
| Starch | 46.56g | 53.92g | 3% |
| Carbs | 77.66g | 70.19g | 2% |
| Fructose | 0.99g | 0.24g | 1% |
| Choline | 5.9mg | 1% | |
| Net carbs | 74.26g | 59.49g | N/A |
| Sugar | 24.85g | 6.82g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Omega-3 - ALA | 0.599g | 0.065g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 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:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more FatsFats | +336.2% |
| Contains more ProteinProtein | +117.8% |
| Contains more WaterWater | +225.1% |
~equal in
Carbs
~70.19g
~equal in
Other
~1.79g
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
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains more Mono. FatMonounsaturated fat | +463.8% |
| Contains more Poly. FatPolyunsaturated fat | +328.3% |
| Contains less Sat. FatSaturated fat | -75.1% |
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:
53.92 g
Sucrose:
0.59 g
Glucose:
0.84 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
5.15 g
Galactose:
0 g
| Contains more SucroseSucrose | +3767.8% |
| Contains more GlucoseGlucose | +23.8% |
| Contains more FructoseFructose | +312.5% |
| Contains more StarchStarch | +15.8% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g