Graham cracker vs. Spread — In-Depth Nutrition Comparison
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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.
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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 | +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% |
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 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% |
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:
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
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
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% |
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 Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
33%
Comparison summary
Which food is lower in Sugar?
Spread is lower in Sugar (difference - 24.85g)
Which food is lower in glycemic index?
Spread is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 554mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 4.344g)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.