Oatmeal vs. Graham cracker — In-Depth Nutrition Comparison
Compare
What are the main differences between oatmeal and graham cracker?
- Oatmeal is richer in iron and vitamin B6, yet graham cracker is richer in manganese, phosphorus, folate, vitamin K, copper, vitamin E, and vitamin B3.
- Oatmeal's daily need coverage for iron is 27% higher.
- Oatmeal has 2 times more vitamin B6 than graham cracker. Oatmeal has 0.29mg of vitamin B6, while graham cracker has 0.156mg.
- Oatmeal contains less sodium.
We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.
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.
| Contains more IronIron | +57.7% |
| Contains less SodiumSodium | -89.3% |
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more PotassiumPotassium | +178.7% |
| Contains more CopperCopper | +157.6% |
| Contains more ZincZinc | +54.8% |
| Contains more PhosphorusPhosphorus | +140.3% |
| Contains more ManganeseManganese | +82.6% |
| Contains more SeleniumSelenium | +26% |
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 AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +85.9% |
| Contains more Vitamin EVitamin E | +2057.1% |
| Contains more Vitamin B2Vitamin B2 | +47.4% |
| Contains more Vitamin B3Vitamin B3 | +46.7% |
| Contains more Vitamin B5Vitamin B5 | +32.5% |
| Contains more Vitamin KVitamin K | +3475% |
| Contains more FolateFolate | +106.8% |
| Contains more CholineCholine | +25.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.426g | 5.388g | 33% |
| Iron | 5.96mg | 3.78mg | 27% |
| Carbs | 11.67g | 77.66g | 22% |
| Manganese | 0.558mg | 1.019mg | 20% |
| Calories | 68kcal | 430kcal | 18% |
| Sodium | 49mg | 459mg | 18% |
| Starch | 10.37g | 46.56g | 15% |
| Phosphorus | 77mg | 185mg | 15% |
| Vitamin A | 130µg | 0µg | 14% |
| Fats | 1.36g | 10.6g | 14% |
| Vitamin K | 0.4µg | 14.3µg | 12% |
| Folate | 44µg | 91µg | 12% |
| Copper | 0.066mg | 0.17mg | 12% |
| Vitamin E | 0.07mg | 1.51mg | 10% |
| Vitamin B6 | 0.29mg | 0.156mg | 10% |
| Vitamin B3 | 3.025mg | 4.439mg | 9% |
| Protein | 2.37g | 6.69g | 9% |
| Vitamin B2 | 0.215mg | 0.317mg | 8% |
| Fiber | 1.7g | 3.4g | 7% |
| Saturated fat | 0.226g | 1.633g | 6% |
| Monounsaturated fat | 0.391g | 2.509g | 5% |
| Potassium | 61mg | 170mg | 3% |
| Magnesium | 26mg | 40mg | 3% |
| Zinc | 0.62mg | 0.96mg | 3% |
| Vitamin B5 | 0.317mg | 0.42mg | 2% |
| Selenium | 5µg | 6.3µg | 2% |
| Fructose | 0g | 0.99g | 1% |
| Net carbs | 9.97g | 74.26g | N/A |
| Calcium | 80mg | 77mg | 0% |
| Sugar | 0.46g | 24.85g | N/A |
| Vitamin B1 | 0.26mg | 0.265mg | 0% |
| Trans fat | 0.003g | 0.055g | N/A |
| Choline | 4.7mg | 5.9mg | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 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
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2378.8% |
| Contains more ProteinProtein | +182.3% |
| Contains more FatsFats | +679.4% |
| Contains more CarbsCarbs | +565.5% |
| Contains more OtherOther | +191.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -86.2% |
| Contains more Mono. FatMonounsaturated fat | +541.7% |
| Contains more Poly. FatPolyunsaturated fat | +1164.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
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 GalactoseGalactose | +∞% |
| Contains more StarchStarch | +349% |
| Contains more SucroseSucrose | +7769% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
