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McDonald's Big Mac vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between mcDonald's Big Mac and graham cracker

  • McDonald's Big Mac has more vitamin B12 and zinc; however, graham cracker is richer in manganese, iron, folate, phosphorus, vitamin B2, and copper.
  • McDonald's Big Mac covers your daily vitamin B12 needs 37% more than graham cracker.

Specific food types used in this comparison are McDONALD'S, BIG MAC and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

McDonald's Big Mac 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% 35% 16% 75% 33% 52% 52% 60% 27% 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 +50.6%
Contains more ZincZinc +99%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +89%
Contains more CopperCopper +73.5%
Contains more PhosphorusPhosphorus +51.6%
Contains more ManganeseManganese +394.7%
~equal in Potassium ~170mg
~equal in Sodium ~459mg

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 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 CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +50.6%
Contains more Vitamin B2Vitamin B2 +51.7%
Contains more Vitamin B3Vitamin B3 +31.2%
Contains more FolateFolate +97.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 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 +76.7%
Contains more FatsFats +41.1%
Contains more WaterWater +1413.3%
Contains more CarbsCarbs +286.8%
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 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 +38.5%
Contains less Sat. FatSaturated fat -57.1%
Contains more Poly. FatPolyunsaturated fat +1660.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
12% 26% 42% 8% 12%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 1.04 g
Fructose: 1.69 g
Lactose: 0.32 g
Maltose: 0.49 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 FructoseFructose +70.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +4860.9%
~equal in Glucose ~1.04g
~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.
McDonald's Big Mac Graham cracker
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient McDonald's Big Mac Graham cracker DV% diff.
Vitamin B12 0.88µg 0µg 37%
Manganese 0.206mg 1.019mg 35%
Polyunsaturated fat 0.306g 5.388g 34%
Iron 2mg 3.78mg 22%
Starch 46.56g 19%
Carbs 20.08g 77.66g 19%
Cholesterol 36mg 0mg 12%
Vitamin K 14.3µg 12%
Vitamin B6 0.156mg 12%
Folate 46µg 91µg 11%
Selenium 6.3µg 11%
Saturated fat 3.803g 1.633g 10%
Protein 11.82g 6.69g 10%
Vitamin E 1.51mg 10%
Phosphorus 122mg 185mg 9%
Calories 257kcal 430kcal 9%
Zinc 1.91mg 0.96mg 9%
Vitamin B5 0.42mg 8%
Copper 0.098mg 0.17mg 8%
Vitamin B2 0.209mg 0.317mg 8%
Fiber 1.6g 3.4g 7%
Fats 14.96g 10.6g 7%
Vitamin B1 0.176mg 0.265mg 7%
Vitamin B3 3.384mg 4.439mg 7%
Magnesium 20mg 40mg 5%
Calcium 116mg 77mg 4%
Monounsaturated fat 3.474g 2.509g 2%
Choline 5.9mg 1%
Fructose 1.69g 0.99g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 18.48g 74.26g N/A
Potassium 181mg 170mg 0%
Sugar 3.97g 24.85g N/A
Sodium 460mg 459mg 0%
Trans fat 0.588g 0.055g 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
McDonald's Big Mac 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
23%
McDonald's Big Mac
32%
Graham cracker
Minerals Daily Need Coverage Score
36%
McDonald's Big Mac
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
McDonald's Big Mac
McDonald's Big Mac is lower in Sugar (difference - 20.88g)
Which food is lower in glycemic index?
McDonald's Big Mac
McDonald's Big Mac is lower in glycemic index (difference - 8)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 36mg)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 2.17g)
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 ($)
Which food is richer in minerals?
?
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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/nutrients
  2. 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.