Murray Vanilla Wafers vs. Graham cracker — In-Depth Nutrition Comparison
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What are the main differences between murray Vanilla Wafers and graham cracker?
- Murray Vanilla Wafers are richer in vitamin B1, polyunsaturated fat, and monounsaturated fat, yet graham cracker is richer in phosphorus, vitamin B3, fiber, and vitamin B2.
- Graham cracker's daily need coverage for phosphorus is 20% higher.
- Murray Vanilla Wafers have 3 times more saturated fat than graham cracker. Murray Vanilla Wafers have 5.7g of saturated fat, while graham cracker has 1.633g.
We used MURRAY, Vanilla Wafer and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.
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.
| Contains less SodiumSodium | -12.6% |
| Contains more PotassiumPotassium | +102.4% |
| Contains more PhosphorusPhosphorus | +340.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +58.5% |
| Contains more Vitamin B2Vitamin B2 | +37.8% |
| Contains more Vitamin B3Vitamin B3 | +70.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4 g
Fats:
17.4 g
Carbs:
72.9 g
Water:
4.1 g
Other:
1.6 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more FatsFats | +64.2% |
| Contains more WaterWater | +20.9% |
| Contains more ProteinProtein | +67.3% |
~equal in
Carbs
~77.66g
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.7 g
Monounsaturated fat:
Mono. Fat
3.9 g
Polyunsaturated fat:
Poly. Fat
6.6 g
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 | +55.4% |
| Contains more Poly. FatPolyunsaturated fat | +22.5% |
| Contains less Sat. FatSaturated fat | -71.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.78mg | 47% | |
| Manganese | 1.019mg | 44% | |
| Phosphorus | 42mg | 185mg | 20% |
| Starch | 46.56g | 19% | |
| Copper | 0.17mg | 19% | |
| Saturated fat | 5.7g | 1.633g | 18% |
| Vitamin B1 | 0.42mg | 0.265mg | 13% |
| Vitamin K | 14.3µg | 12% | |
| Vitamin B6 | 0.156mg | 12% | |
| Vitamin B3 | 2.6mg | 4.439mg | 11% |
| Selenium | 6.3µg | 11% | |
| Fats | 17.4g | 10.6g | 10% |
| Vitamin E | 1.51mg | 10% | |
| Magnesium | 40mg | 10% | |
| Zinc | 0.96mg | 9% | |
| Polyunsaturated fat | 6.6g | 5.388g | 8% |
| Calcium | 77mg | 8% | |
| Fiber | 1.4g | 3.4g | 8% |
| Vitamin B5 | 0.42mg | 8% | |
| Vitamin B2 | 0.23mg | 0.317mg | 7% |
| Protein | 4g | 6.69g | 5% |
| Sodium | 401mg | 459mg | 3% |
| Monounsaturated fat | 3.9g | 2.509g | 3% |
| Potassium | 84mg | 170mg | 3% |
| Calories | 461kcal | 430kcal | 2% |
| Carbs | 72.9g | 77.66g | 2% |
| Folate | 88µg | 91µg | 1% |
| Choline | 5.9mg | 1% | |
| Fructose | 0.99g | 1% | |
| Net carbs | 71.5g | 74.26g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 31.5g | 24.85g | N/A |
| Trans fat | 0.25g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
32%
Minerals Daily Need Coverage Score
8%
60%
Comparison summary
Which food contains less Sodium?
Murray Vanilla Wafers contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Murray Vanilla Wafers is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Graham cracker is lower in Sugar (difference - 6.65g)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 4.067g)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)