Graham cracker vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between graham cracker and wafer

Graham cracker has more manganese, folate, vitamin K, vitamin B3, vitamin B6, phosphorus, and vitamin E; however, wafer is richer in copper.
Wafer covers your daily copper needs 33% more than graham cracker.
Wafer has 6 times less vitamin K than graham cracker. Graham cracker has 14.3µg of vitamin K, while wafer has 2.4µg.
Graham cracker contains less sodium.
Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of wafer is 61.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Cookies, chocolate wafers.

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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.

Graham cracker

Wafer

Contains more CalciumCalcium	+148.4%
Contains more PhosphorusPhosphorus	+40.2%
Contains less SodiumSodium	-20.9%
Contains more ManganeseManganese	+46.4%

Contains more MagnesiumMagnesium	+32.5%
Contains more PotassiumPotassium	+23.5%
Contains more CopperCopper	+172.4%
Contains more ZincZinc	+13.5%

~equal in Iron ~4.01mg

~equal in Selenium ~5.7µg

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.

Graham cracker

Wafer

Contains more Vitamin EVitamin E	+109.7%
Contains more Vitamin B1Vitamin B1	+30.5%
Contains more Vitamin B2Vitamin B2	+19.2%
Contains more Vitamin B3Vitamin B3	+55.3%
Contains more Vitamin B6Vitamin B6	+205.9%
Contains more Vitamin KVitamin K	+495.8%
Contains more FolateFolate	+93.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+142.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.381mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.17mg	0.463mg	33%
Starch	46.56g		19%
Manganese	1.019mg	0.696mg	14%
Saturated fat	1.633g	4.241g	12%
Folate	91µg	47µg	11%
Vitamin K	14.3µg	2.4µg	10%
Vitamin B3	4.439mg	2.858mg	10%
Vitamin B6	0.156mg	0.051mg	8%
Polyunsaturated fat	5.388g	4.153g	8%
Phosphorus	185mg	132mg	8%
Fats	10.6g	14.2g	6%
Monounsaturated fat	2.509g	4.865g	6%
Calcium	77mg	31mg	5%
Sodium	459mg	580mg	5%
Vitamin E	1.51mg	0.72mg	5%
Vitamin B1	0.265mg	0.203mg	5%
Vitamin B12	0µg	0.09µg	4%
Vitamin B2	0.317mg	0.266mg	4%
Magnesium	40mg	53mg	3%
Caffeine	0mg	10mg	3%
Iron	3.78mg	4.01mg	3%
Carbs	77.66g	72.7g	2%
Choline	5.9mg	14.3mg	2%
Potassium	170mg	210mg	1%
Selenium	6.3µg	5.7µg	1%
Vitamin B5	0.42mg	0.381mg	1%
Zinc	0.96mg	1.09mg	1%
Fructose	0.99g		1%
Cholesterol	0mg	2mg	1%
Calories	430kcal	433kcal	0%
Protein	6.69g	6.6g	0%
Net carbs	74.26g	69.3g	N/A
Sugar	24.85g	37.43g	N/A
Fiber	3.4g	3.4g	0%
Vitamin A	0µg	3µg	0%
Trans fat	0.055g		N/A
Tryptophan		0.096mg	0%
Threonine		0.22mg	0%
Isoleucine		0.261mg	0%
Leucine		0.447mg	0%
Lysine		0.281mg	0%
Methionine		0.105mg	0%
Phenylalanine		0.308mg	0%
Valine		0.323mg	0%
Histidine		0.128mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	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