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  6. Graham cracker vs. Wheat

Graham cracker vs. Wheat — In-Depth Nutrition Comparison

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How are graham cracker and wheat different?

  • Graham cracker is higher in vitamin B2; however, wheat is richer in selenium, manganese, phosphorus, copper, zinc, magnesium, vitamin B6, and vitamin B3.
  • Daily need coverage for selenium for wheat is 151% higher.
  • Graham cracker contains 230 times more sodium than wheat . While graham cracker contains 459mg of sodium, wheat contains only 2mg.
  • Wheat has a lower glycemic index (50) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Wheat, durum are the varieties used in this article.

Infographic

Graham cracker vs Wheat 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.
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +126.5%
Contains more MagnesiumMagnesium +260%
Contains more PotassiumPotassium +153.5%
Contains more CopperCopper +225.3%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +174.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +195.6%
Contains more SeleniumSelenium +1319%
~equal in Iron ~3.52mg

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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +162%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +111.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +58.1%
Contains more Vitamin B3Vitamin B3 +51.8%
Contains more Vitamin B5Vitamin B5 +122.6%
Contains more Vitamin B6Vitamin B6 +168.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Wheat DV% diff.
Selenium 6.3µg 89.4µg 151%
Manganese 1.019mg 3.012mg 87%
Phosphorus 185mg 508mg 46%
Copper 0.17mg 0.553mg 43%
Zinc 0.96mg 4.16mg 29%
Polyunsaturated fat 5.388g 0.978g 29%
Magnesium 40mg 144mg 25%
Sodium 459mg 2mg 20%
Vitamin B6 0.156mg 0.419mg 20%
Starch 46.56g 19%
Vitamin B2 0.317mg 0.121mg 15%
Vitamin B3 4.439mg 6.738mg 14%
Protein 6.69g 13.68g 14%
Fiber 3.4g 14%
Vitamin B1 0.265mg 0.419mg 13%
Fats 10.6g 2.47g 13%
Vitamin K 14.3µg 12%
Folate 91µg 43µg 12%
Vitamin E 1.51mg 10%
Vitamin B5 0.42mg 0.935mg 10%
Potassium 170mg 431mg 8%
Saturated fat 1.633g 0.454g 5%
Monounsaturated fat 2.509g 0.344g 5%
Calories 430kcal 339kcal 5%
Calcium 77mg 34mg 4%
Iron 3.78mg 3.52mg 3%
Carbs 77.66g 71.13g 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 74.26g 71.13g N/A
Sugar 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%
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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +329.1%
Contains more ProteinProtein +104.5%
Contains more WaterWater +222.7%
~equal in Carbs ~71.13g
~equal in Other ~1.78g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +629.4%
Contains more Poly. FatPolyunsaturated fat +450.9%
Contains less Sat. FatSaturated fat -72.2%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.