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  6. Graham cracker vs. Swiss cheese

Graham cracker vs. Swiss cheese — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and Swiss cheese

  • Graham cracker has more iron, manganese, and vitamin B3, while Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than graham cracker.
  • Graham cracker contains 69 times more vitamin B3 than Swiss cheese. While graham cracker contains 4.439mg of vitamin B3, Swiss cheese contains only 0.064mg.
  • The amount of saturated fat in graham cracker is lower.
  • Swiss cheese has a lower glycemic index. The glycemic index of Swiss cheese is 27, 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 Cheese, swiss.

Infographic

Graham cracker vs Swiss cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +21.2%
Contains more PotassiumPotassium +136.1%
Contains more IronIron +2807.7%
Contains more CopperCopper +261.7%
Contains more ManganeseManganese +3819.2%
Contains more CalciumCalcium +1055.8%
Contains more ZincZinc +355.2%
Contains more PhosphorusPhosphorus +210.3%
Contains less SodiumSodium -59.3%
Contains more SeleniumSelenium +376.2%

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.
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%
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin EVitamin E +151.7%
Contains more Vitamin B1Vitamin B1 +2309.1%
Contains more Vitamin B3Vitamin B3 +6835.9%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +119.7%
Contains more Vitamin KVitamin K +921.4%
Contains more FolateFolate +810%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +162.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.302mg

All nutrients comparison - raw data values

Nutrient Graham cracker Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 77mg 890mg 81%
Saturated fat 1.633g 18.227g 75%
Phosphorus 185mg 574mg 56%
Iron 3.78mg 0.13mg 46%
Selenium 6.3µg 30µg 43%
Manganese 1.019mg 0.026mg 43%
Protein 6.69g 26.96g 41%
Vitamin A 0µg 288µg 32%
Zinc 0.96mg 4.37mg 31%
Fats 10.6g 30.99g 31%
Cholesterol 0mg 93mg 31%
Polyunsaturated fat 5.388g 1.341g 27%
Vitamin B3 4.439mg 0.064mg 27%
Carbs 77.66g 1.44g 25%
Vitamin B1 0.265mg 0.011mg 21%
Folate 91µg 10µg 20%
Starch 46.56g 19%
Copper 0.17mg 0.047mg 14%
Monounsaturated fat 2.509g 8.046g 14%
Fiber 3.4g 0g 14%
Sodium 459mg 187mg 12%
Vitamin K 14.3µg 1.4µg 11%
Vitamin B6 0.156mg 0.071mg 7%
Vitamin E 1.51mg 0.6mg 6%
Potassium 170mg 72mg 3%
Choline 5.9mg 15.5mg 2%
Calories 430kcal 393kcal 2%
Magnesium 40mg 33mg 2%
Vitamin B5 0.42mg 0.353mg 1%
Fructose 0.99g 0g 1%
Vitamin B2 0.317mg 0.302mg 1%
Net carbs 74.26g 1.44g N/A
Sugar 24.85g 0g N/A
Trans fat 0.055g 0.987g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.599g 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.032g N/A
Omega-6 - Eicosadienoic acid 0.004g 0.007g N/A
Omega-6 - Linoleic acid 4.735g 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +5293.1%
Contains more ProteinProtein +303%
Contains more FatsFats +192.4%
Contains more WaterWater +1010%
Contains more OtherOther +79.5%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -91%
Contains more Poly. FatPolyunsaturated fat +301.8%
Contains more Mono. FatMonounsaturated fat +220.7%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.