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

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Significant differences between graham cracker and white chocolate

  • Graham cracker has more iron, manganese, vitamin B3, folate, vitamin B1, fiber, and copper; however, white chocolate is richer in vitamin B12.
  • White chocolate covers your daily saturated fat needs 89% more than graham cracker.
  • White chocolate has 127 times less manganese than graham cracker. Graham cracker has 1.019mg of manganese, while white chocolate has 0.008mg.
  • White chocolate contains less sodium.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of white chocolate is 41.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Candies, white chocolate.

Infographic

Graham cracker vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +233.3%
Contains more IronIron +1475%
Contains more CopperCopper +183.3%
Contains more ZincZinc +29.7%
Contains more ManganeseManganese +12637.5%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +158.4%
Contains more PotassiumPotassium +68.2%
Contains less SodiumSodium -80.4%
~equal in Phosphorus ~176mg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin EVitamin E +57.3%
Contains more Vitamin B1Vitamin B1 +320.6%
Contains more Vitamin B2Vitamin B2 +12.4%
Contains more Vitamin B3Vitamin B3 +495.8%
Contains more Vitamin B6Vitamin B6 +178.6%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +1200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +44.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +400%
~equal in Vitamin D ~0µg

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +14%
Contains more CarbsCarbs +31.1%
Contains more WaterWater +160.8%
Contains more FatsFats +202.7%
~equal in Other ~1.5g

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Poly. FatPolyunsaturated fat +431.9%
Contains more Mono. FatMonounsaturated fat +262.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker White chocolate
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker White chocolate DV% diff.
Saturated fat 1.633g 19.412g 81%
Iron 3.78mg 0.24mg 44%
Manganese 1.019mg 0.008mg 44%
Fats 10.6g 32.09g 33%
Polyunsaturated fat 5.388g 1.013g 29%
Vitamin B12 0µg 0.56µg 23%
Vitamin B3 4.439mg 0.745mg 23%
Folate 91µg 7µg 21%
Starch 46.56g 19%
Vitamin B1 0.265mg 0.063mg 17%
Monounsaturated fat 2.509g 9.097g 16%
Sodium 459mg 90mg 16%
Fiber 3.4g 0.2g 13%
Calcium 77mg 199mg 12%
Copper 0.17mg 0.06mg 12%
Vitamin B6 0.156mg 0.056mg 8%
Cholesterol 0mg 21mg 7%
Magnesium 40mg 12mg 7%
Carbs 77.66g 59.24g 6%
Calories 430kcal 539kcal 5%
Vitamin E 1.51mg 0.96mg 4%
Vitamin B5 0.42mg 0.608mg 4%
Vitamin K 14.3µg 9.1µg 4%
Choline 5.9mg 29.5mg 4%
Vitamin B2 0.317mg 0.282mg 3%
Selenium 6.3µg 4.5µg 3%
Potassium 170mg 286mg 3%
Protein 6.69g 5.87g 2%
Zinc 0.96mg 0.74mg 2%
Fructose 0.99g 1%
Vitamin A 0µg 9µg 1%
Phosphorus 185mg 176mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 74.26g 59.04g N/A
Sugar 24.85g 59g N/A
Trans fat 0.055g 0g 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?

ok
ok
is better in case of low diet
Graham cracker White chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Graham cracker
22%
White chocolate
Minerals Daily Need Coverage Score
60%
Graham cracker
26%
White chocolate

Comparison summary

Which food contains less Sodium?
White chocolate
White chocolate contains less Sodium (difference - 369mg)
Which food is lower in glycemic index?
White chocolate
White chocolate is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 34.15g)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 17.779g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.5)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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 chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.