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.
| 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% |
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 | +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% |
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:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more FatsFats | +34% |
| Contains more WaterWater | +32.7% |
| Contains more OtherOther | +20.5% |
~equal in
Protein
~6.6g
~equal in
Carbs
~72.7g
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
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains less Sat. FatSaturated fat | -61.5% |
| Contains more Poly. FatPolyunsaturated fat | +29.7% |
| Contains more Mono. FatMonounsaturated 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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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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 | |
|
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 |
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%
21%
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 Cholesterol?
Graham cracker is lower in Cholesterol (difference - 2mg)
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 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?
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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.