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Hamburger vs. Graham cracker — In-Depth Nutrition Comparison

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Summary of differences between hamburgers and graham cracker

  • Hamburgers have more vitamin B12 and zinc, while graham cracker has more manganese, iron, fiber, copper, folate, and phosphorus.
  • Hamburgers cover your daily need for vitamin B12, 60% more than graham cracker.

These are the specific foods used in this comparison Fast foods, hamburger; double, regular, patty; plain and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Hamburger vs Graham cracker 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
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%
Contains more CalciumCalcium +32.5%
Contains more PotassiumPotassium +32.9%
Contains more ZincZinc +199%
Contains less SodiumSodium -9.8%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +31.3%
Contains more CopperCopper +86.8%
Contains more PhosphorusPhosphorus +36%
Contains more ManganeseManganese +369.6%

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% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
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%
Contains more Vitamin B3Vitamin B3 +20.9%
Contains more Vitamin B6Vitamin B6 +30.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +22.1%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more FolateFolate +62.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +155.3%
Contains more FatsFats +35.5%
Contains more WaterWater +1158.7%
Contains more CarbsCarbs +222.2%
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Mono. FatMonounsaturated fat +119%
Contains less Sat. FatSaturated fat -68%
Contains more Poly. FatPolyunsaturated fat +1317.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 28% 49% 3% 14%
Starch: 0 g
Sucrose: 0.22 g
Glucose: 1.16 g
Fructose: 2.03 g
Lactose: 0.13 g
Maltose: 0.6 g
Galactose: 0 g
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +11.5%
Contains more FructoseFructose +105.1%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +10272.7%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hamburger Graham cracker DV% diff.
Vitamin B12 1.44µg 0µg 60%
Manganese 0.217mg 1.019mg 35%
Polyunsaturated fat 0.38g 5.388g 33%
Protein 17.08g 6.69g 21%
Starch 46.56g 19%
Carbs 24.1g 77.66g 18%
Zinc 2.87mg 0.96mg 17%
Cholesterol 47mg 0mg 16%
Saturated fat 5.096g 1.633g 16%
Vitamin K 14.3µg 12%
Iron 2.88mg 3.78mg 11%
Selenium 6.3µg 11%
Vitamin E 1.51mg 10%
Fiber 0.9g 3.4g 10%
Folate 56µg 91µg 9%
Copper 0.091mg 0.17mg 9%
Calories 295kcal 430kcal 7%
Monounsaturated fat 5.495g 2.509g 7%
Phosphorus 136mg 185mg 7%
Vitamin B3 5.365mg 4.439mg 6%
Fats 14.36g 10.6g 6%
Magnesium 20mg 40mg 5%
Vitamin B2 0.25mg 0.317mg 5%
Vitamin B1 0.217mg 0.265mg 4%
Vitamin B6 0.203mg 0.156mg 4%
Calcium 102mg 77mg 3%
Vitamin B5 0.31mg 0.42mg 2%
Sodium 414mg 459mg 2%
Potassium 226mg 170mg 2%
Fructose 2.03g 0.99g 1%
Choline 5.9mg 1%
Net carbs 23.2g 74.26g N/A
Sugar 4.15g 24.85g N/A
Trans fat 0.814g 0.055g N/A
Tryptophan 0.206mg 0%
Threonine 0.666mg 0%
Isoleucine 0.716mg 0%
Leucine 1.319mg 0%
Lysine 1.226mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.677mg 0%
Valine 0.823mg 0%
Histidine 0.505mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hamburger Graham cracker
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
38%
Hamburger
32%
Graham cracker
Minerals Daily Need Coverage Score
42%
Hamburger
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Hamburger
Hamburger is lower in Sugar (difference - 20.7g)
Which food contains less Sodium?
Hamburger
Hamburger contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Hamburger
Hamburger is lower in glycemic index (difference - 8)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 3.463g)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.