Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Graham cracker
  5. Compare
  6. Graham cracker vs. Spread

Graham cracker vs. Spread — In-Depth Nutrition Comparison

Compare

What are the main differences between graham cracker and spread?

  • Graham cracker is richer in manganese, iron, folate, phosphorus, vitamin B3, vitamin B2, and fiber, yet spread is richer in vitamin B12.
  • Spread's daily need coverage for vitamin B12 is 47% higher.
  • Graham cracker has 46 times more folate than spread. Graham cracker has 91µg of folate, while spread has 2µg.
  • Graham cracker contains less sodium.
  • Spread has a lower glycemic index than graham cracker.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Sandwich spread, pork, beef types in this comparison.

Infographic

Graham cracker vs Spread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +541.7%
Contains more PotassiumPotassium +54.5%
Contains more IronIron +378.5%
Contains more CopperCopper +30.8%
Contains more PhosphorusPhosphorus +213.6%
Contains less SodiumSodium -54.7%
Contains more ManganeseManganese +3819.2%
Contains more SeleniumSelenium +54%
~equal in Zinc ~1.02mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Spread
Spread
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin B1Vitamin B1 +54.1%
Contains more Vitamin B2Vitamin B2 +136.6%
Contains more Vitamin B3Vitamin B3 +156.6%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +793.8%
Contains more FolateFolate +4450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +15.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +955.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.43mg

All nutrients comparison - raw data values

Nutrient Graham cracker Spread DV% diff.
Vitamin B12 0µg 1.12µg 47%
Manganese 1.019mg 0.026mg 43%
Iron 3.78mg 0.79mg 37%
Sodium 459mg 1013mg 24%
Folate 91µg 2µg 22%
Carbs 77.66g 11.94g 22%
Saturated fat 1.633g 5.977g 20%
Polyunsaturated fat 5.388g 2.565g 19%
Starch 46.56g 19%
Phosphorus 185mg 59mg 18%
Vitamin B3 4.439mg 1.73mg 17%
Vitamin B2 0.317mg 0.134mg 14%
Fiber 3.4g 0.2g 13%
Cholesterol 0mg 38mg 13%
Monounsaturated fat 2.509g 7.584g 13%
Vitamin K 14.3µg 1.6µg 11%
Choline 5.9mg 62.3mg 10%
Calories 430kcal 235kcal 10%
Fats 10.6g 17.34g 10%
Vitamin B1 0.265mg 0.172mg 8%
Magnesium 40mg 8mg 8%
Calcium 77mg 12mg 7%
Selenium 6.3µg 9.7µg 6%
Copper 0.17mg 0.13mg 4%
Vitamin A 0µg 26µg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B6 0.156mg 0.12mg 3%
Protein 6.69g 7.66g 2%
Potassium 170mg 110mg 2%
Vitamin E 1.51mg 1.74mg 2%
Zinc 0.96mg 1.02mg 1%
Fructose 0.99g 1%
Net carbs 74.26g 11.74g N/A
Sugar 24.85g 0g N/A
Vitamin B5 0.42mg 0.43mg 0%
Trans fat 0.055g N/A
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more CarbsCarbs +550.4%
Contains more ProteinProtein +14.5%
Contains more FatsFats +63.6%
Contains more WaterWater +1678.2%
Contains more OtherOther +67.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Spread
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -72.7%
Contains more Poly. FatPolyunsaturated fat +110.1%
Contains more Mono. FatMonounsaturated fat +202.3%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.