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.
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.
Contains
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Calcium
+148.4%
Contains
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Phosphorus
+40.2%
Contains
less
Sodium
-20.9%
Contains
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Manganese
+46.4%
Contains
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Selenium
+10.5%
Contains
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Magnesium
+32.5%
Contains
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Potassium
+23.5%
Contains
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Zinc
+13.5%
Contains
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Copper
+172.4%
Equal in Iron - 4.01
Equal in Selenium - 5.7
Contains
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Calcium
+148.4%
Contains
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Phosphorus
+40.2%
Contains
less
Sodium
-20.9%
Contains
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Manganese
+46.4%
Contains
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Selenium
+10.5%
Contains
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Magnesium
+32.5%
Contains
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Potassium
+23.5%
Contains
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Zinc
+13.5%
Contains
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Copper
+172.4%
Equal in Iron - 4.01
Equal in Selenium - 5.7
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
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Vitamin E
+109.7%
Contains
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Vitamin B1
+30.5%
Contains
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Vitamin B2
+19.2%
Contains
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Vitamin B3
+55.3%
Contains
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Vitamin B5
+10.2%
Contains
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Vitamin B6
+205.9%
Contains
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Folate
+93.6%
Contains
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Vitamin K
+495.8%
Contains
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Vitamin A
+400%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B5 - 0.381
Contains
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Vitamin E
+109.7%
Contains
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Vitamin B1
+30.5%
Contains
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Vitamin B2
+19.2%
Contains
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Vitamin B3
+55.3%
Contains
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Vitamin B5
+10.2%
Contains
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Vitamin B6
+205.9%
Contains
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Folate
+93.6%
Contains
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Vitamin K
+495.8%
Contains
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Vitamin A
+400%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B5 - 0.381
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+34%
Contains
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Water
+32.7%
Contains
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Other
+20.5%
Equal in Protein - 6.6
Equal in Carbs - 72.7
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Contains
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Fats
+34%
Contains
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Water
+32.7%
Contains
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Other
+20.5%
Equal in Protein - 6.6
Equal in Carbs - 72.7
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-61.5%
Contains
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Polyunsaturated fat
+29.7%
Contains
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Monounsaturated Fat
+93.9%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
4.241 g
Monounsaturated Fat:
4.865 g
Polyunsaturated fat:
4.153 g
Contains
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Saturated Fat
-61.5%
Contains
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Polyunsaturated fat
+29.7%
Contains
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Monounsaturated Fat
+93.9%
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 Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 69.3g |
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| Protein | 6.69g | 6.6g |
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| Fats | 10.6g | 14.2g |
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| Carbs | 77.66g | 72.7g |
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| Calories | 430kcal | 433kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 24.85g | 37.43g |
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| Fiber | 3.4g | 3.4g | |
| Calcium | 77mg | 31mg |
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| Iron | 3.78mg | 4.01mg |
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| Magnesium | 40mg | 53mg |
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| Phosphorus | 185mg | 132mg |
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| Potassium | 170mg | 210mg |
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| Sodium | 459mg | 580mg |
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| Zinc | 0.96mg | 1.09mg |
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| Copper | 0.17mg | 0.463mg |
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| Manganese | 1.019mg | 0.696mg |
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| Selenium | 6.3µg | 5.7µg |
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| Vitamin A | 2IU | 10IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 1.51mg | 0.72mg |
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| Vitamin B1 | 0.265mg | 0.203mg |
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| Vitamin B2 | 0.317mg | 0.266mg |
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| Vitamin B3 | 4.439mg | 2.858mg |
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| Vitamin B5 | 0.42mg | 0.381mg |
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| Vitamin B6 | 0.156mg | 0.051mg |
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| Folate | 91µg | 47µg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 14.3µg | 2.4µg |
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| Tryptophan | 0.096mg |
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| Threonine | 0.22mg |
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| Isoleucine | 0.261mg |
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| Leucine | 0.447mg |
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| Lysine | 0.281mg |
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| Methionine | 0.105mg |
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| Phenylalanine | 0.308mg |
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| Valine | 0.323mg |
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| Histidine | 0.128mg |
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| Cholesterol | 0mg | 2mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 1.633g | 4.241g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - EPA | 0g | 0.003g |
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| Monounsaturated Fat | 2.509g | 4.865g |
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| Polyunsaturated fat | 5.388g | 4.153g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
22%
Minerals Daily Need Coverage Score
60%
65%
Comparison summary
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Graham cracker is lower in Sugar (difference - 12.58g)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 121mg)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 2.608g)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.