Graham cracker vs. Maple syrup — In-Depth Nutrition Comparison
Compare
What are the main differences between graham cracker and maple syrup?
- Graham cracker is richer in iron, vitamin B3, phosphorus, folate, copper, vitamin B1, and fiber, yet maple syrup is richer in manganese and vitamin B2.
- Maple syrup's daily need coverage for manganese is 82% higher.
- Maple syrup contains less sodium.
- Maple syrup has a lower glycemic index than graham cracker.
We used Cookies, graham crackers, plain or honey (includes cinnamon) and Syrups, maple types in this comparison.
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.
| Contains more MagnesiumMagnesium | +90.5% |
| Contains more IronIron | +3336.4% |
| Contains more CopperCopper | +844.4% |
| Contains more PhosphorusPhosphorus | +9150% |
| Contains more SeleniumSelenium | +950% |
| Contains more CalciumCalcium | +32.5% |
| Contains more PotassiumPotassium | +24.7% |
| Contains more ZincZinc | +53.1% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +185.4% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +301.5% |
| Contains more Vitamin B3Vitamin B3 | +5380.2% |
| Contains more Vitamin B5Vitamin B5 | +1066.7% |
| Contains more Vitamin B6Vitamin B6 | +7700% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +268.8% |
| Contains more Vitamin B2Vitamin B2 | +300.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.019mg | 2.908mg | 82% |
| Vitamin B2 | 0.317mg | 1.27mg | 73% |
| Iron | 3.78mg | 0.11mg | 46% |
| Polyunsaturated fat | 5.388g | 0.017g | 36% |
| Vitamin B3 | 4.439mg | 0.081mg | 27% |
| Phosphorus | 185mg | 2mg | 26% |
| Folate | 91µg | 0µg | 23% |
| Starch | 46.56g | 19% | |
| Sodium | 459mg | 12mg | 19% |
| Copper | 0.17mg | 0.018mg | 17% |
| Vitamin B1 | 0.265mg | 0.066mg | 17% |
| Fats | 10.6g | 0.06g | 16% |
| Fiber | 3.4g | 0g | 14% |
| Protein | 6.69g | 0.04g | 13% |
| Vitamin K | 14.3µg | 0µg | 12% |
| Vitamin B6 | 0.156mg | 0.002mg | 12% |
| Vitamin E | 1.51mg | 0mg | 10% |
| Selenium | 6.3µg | 0.6µg | 10% |
| Calories | 430kcal | 260kcal | 9% |
| Vitamin B5 | 0.42mg | 0.036mg | 8% |
| Saturated fat | 1.633g | 0.007g | 7% |
| Monounsaturated fat | 2.509g | 0.011g | 6% |
| Zinc | 0.96mg | 1.47mg | 5% |
| Magnesium | 40mg | 21mg | 5% |
| Carbs | 77.66g | 67.04g | 4% |
| Calcium | 77mg | 102mg | 3% |
| Fructose | 0.99g | 0.52g | 1% |
| Choline | 5.9mg | 1.6mg | 1% |
| Potassium | 170mg | 212mg | 1% |
| Net carbs | 74.26g | 67.04g | N/A |
| Sugar | 24.85g | 60.46g | N/A |
| Trans fat | 0.055g | N/A | |
| 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
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
0.04 g
Fats:
0.06 g
Carbs:
67.04 g
Water:
32.39 g
Other:
0.47 g
| Contains more ProteinProtein | +16625% |
| Contains more FatsFats | +17566.7% |
| Contains more CarbsCarbs | +15.8% |
| Contains more OtherOther | +253.2% |
| Contains more WaterWater | +855.5% |
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
0.007 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.017 g
| Contains more Mono. FatMonounsaturated fat | +22709.1% |
| Contains more Poly. FatPolyunsaturated fat | +31594.1% |
| Contains less Sat. FatSaturated fat | -99.6% |
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:
0 g
Sucrose:
58.32 g
Glucose:
1.6 g
Fructose:
0.52 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more FructoseFructose | +90.4% |
| Contains more SucroseSucrose | +155.6% |
| Contains more GlucoseGlucose | +53.8% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
