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Graham cracker vs. White cake — In-Depth Nutrition Comparison

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A recap on the differences between graham cracker and white cake

  • White cake has less iron, manganese, vitamin B3, phosphorus, folate, copper, vitamin B1, vitamin B2, and vitamin B6.
  • Graham cracker covers your daily iron needs 33% more than white cake.
  • White cake contains 5 times less vitamin B6 than graham cracker. Graham cracker contains 0.156mg of vitamin B6, while white cake contains 0.029mg.
  • Graham cracker has less saturated fat.
  • The glycemic index of graham cracker is higher.

Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Cake, white, prepared from recipe with coconut frosting.

Infographic

Graham cracker vs White cake infographic
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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.
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 8.6% 27% 8.7% 44% 22% 9% 30% 37% 36% 58%
Contains more MagnesiumMagnesium +233.3%
Contains more PotassiumPotassium +71.7%
Contains more IronIron +225.9%
Contains more CopperCopper +153.7%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +164.3%
Contains more ManganeseManganese +267.9%
Contains more CalciumCalcium +16.9%
Contains less SodiumSodium -38.1%
Contains more SeleniumSelenium +69.8%

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 0.33% 4% 2.4% 3% 32% 44% 20% 10% 6.7% 7.5% 10% 23% 3.3%
Contains more Vitamin EVitamin E +1158.3%
Contains more Vitamin B1Vitamin B1 +107%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B3Vitamin B3 +317.6%
Contains more Vitamin B5Vitamin B5 +151.5%
Contains more Vitamin B6Vitamin B6 +437.9%
Contains more Vitamin KVitamin K +248.8%
Contains more FolateFolate +193.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~6mg

All nutrients comparison - raw data values

Nutrient Graham cracker White cake DV% diff.
Iron 3.78mg 1.16mg 33%
Manganese 1.019mg 0.277mg 32%
Polyunsaturated fat 5.388g 2.162g 22%
Vitamin B3 4.439mg 1.063mg 21%
Starch 46.56g 19%
Phosphorus 185mg 70mg 16%
Folate 91µg 31µg 15%
Vitamin B1 0.265mg 0.128mg 11%
Copper 0.17mg 0.067mg 11%
Fiber 3.4g 1g 10%
Vitamin B2 0.317mg 0.189mg 10%
Saturated fat 1.633g 3.897g 10%
Vitamin B6 0.156mg 0.029mg 10%
Vitamin K 14.3µg 4.1µg 9%
Vitamin E 1.51mg 0.12mg 9%
Sodium 459mg 284mg 8%
Selenium 6.3µg 10.7µg 8%
Magnesium 40mg 12mg 7%
Zinc 0.96mg 0.33mg 6%
Vitamin B5 0.42mg 0.167mg 5%
Protein 6.69g 4.4g 5%
Carbs 77.66g 63.2g 5%
Calories 430kcal 356kcal 4%
Monounsaturated fat 2.509g 3.692g 3%
Vitamin B12 0µg 0.06µg 3%
Potassium 170mg 99mg 2%
Vitamin D 0µg 0.2µg 1%
Fructose 0.99g 1%
Calcium 77mg 90mg 1%
Vitamin D 0IU 8IU 1%
Vitamin A 0µg 12µg 1%
Fats 10.6g 10.3g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 74.26g 62.2g N/A
Cholesterol 0mg 1mg 0%
Sugar 24.85g 57.39g N/A
Trans fat 0.055g N/A
Choline 5.9mg 6mg 0%
Tryptophan 0.054mg 0%
Threonine 0.157mg 0%
Isoleucine 0.199mg 0%
Leucine 0.338mg 0%
Lysine 0.204mg 0%
Methionine 0.107mg 0%
Phenylalanine 0.228mg 0%
Valine 0.229mg 0%
Histidine 0.099mg 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
4% 10% 63% 21%
Protein: 4.4 g
Fats: 10.3 g
Carbs: 63.2 g
Water: 20.7 g
Other: 1.4 g
Contains more ProteinProtein +52%
Contains more CarbsCarbs +22.9%
Contains more OtherOther +18.6%
Contains more WaterWater +510.6%
~equal in Fats ~10.3g

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
40% 38% 22%
Saturated fat: Sat. Fat 3.897 g
Monounsaturated fat: Mono. Fat 3.692 g
Polyunsaturated fat: Poly. Fat 2.162 g
Contains less Sat. FatSaturated fat -58.1%
Contains more Poly. FatPolyunsaturated fat +149.2%
Contains more Mono. FatMonounsaturated fat +47.2%

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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. White cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172698/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.