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  6. Graham cracker vs. Whey

Graham cracker vs. Whey — In-Depth Nutrition Comparison

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What are the differences between graham cracker and whey?

  • Graham cracker is richer than whey in iron, manganese, vitamin B3, folate, phosphorus, vitamin B1, copper, fiber, and vitamin B2.
  • Graham cracker's daily need coverage for iron is 47% more.
  • The amount of sodium in whey is lower.
  • The glycemic index of whey is lower.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Whey, sweet, fluid types in this article.

Infographic

Graham cracker vs Whey 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%
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +63.8%
Contains more IronIron +6200%
Contains more CopperCopper +4150%
Contains more ZincZinc +638.5%
Contains more PhosphorusPhosphorus +302.2%
Contains more ManganeseManganese +101800%
Contains more SeleniumSelenium +231.6%
Contains less SodiumSodium -88.2%
~equal in Potassium ~161mg

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%
Whey
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +636.1%
Contains more Vitamin B2Vitamin B2 +100.6%
Contains more Vitamin B3Vitamin B3 +5898.6%
Contains more Vitamin B6Vitamin B6 +403.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +171.2%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.383mg

All nutrients comparison - raw data values

Nutrient Graham cracker Whey DV% diff.
Iron 3.78mg 0.06mg 47%
Manganese 1.019mg 0.001mg 44%
Polyunsaturated fat 5.388g 0.011g 36%
Vitamin B3 4.439mg 0.074mg 27%
Carbs 77.66g 5.14g 24%
Folate 91µg 1µg 23%
Phosphorus 185mg 46mg 20%
Calories 430kcal 27kcal 20%
Vitamin B1 0.265mg 0.036mg 19%
Starch 46.56g 19%
Sodium 459mg 54mg 18%
Copper 0.17mg 0.004mg 18%
Fats 10.6g 0.36g 16%
Fiber 3.4g 0g 14%
Vitamin K 14.3µg 0µg 12%
Vitamin B2 0.317mg 0.158mg 12%
Vitamin B12 0µg 0.28µg 12%
Protein 6.69g 0.85g 12%
Vitamin E 1.51mg 0mg 10%
Vitamin B6 0.156mg 0.031mg 10%
Selenium 6.3µg 1.9µg 8%
Zinc 0.96mg 0.13mg 8%
Magnesium 40mg 8mg 8%
Saturated fat 1.633g 0.23g 6%
Monounsaturated fat 2.509g 0.1g 6%
Calcium 77mg 47mg 3%
Choline 5.9mg 16mg 2%
Vitamin B5 0.42mg 0.383mg 1%
Fructose 0.99g 1%
Cholesterol 0mg 2mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 74.26g 5.14g N/A
Potassium 170mg 161mg 0%
Sugar 24.85g 5.14g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.055g N/A
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +687.1%
Contains more FatsFats +2844.4%
Contains more CarbsCarbs +1410.9%
Contains more OtherOther +213.2%
Contains more WaterWater +2646.9%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +2409%
Contains more Poly. FatPolyunsaturated fat +48881.8%
Contains less Sat. FatSaturated fat -85.9%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.