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Pudding vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between pudding and graham cracker

  • Pudding has more vitamin B12; however, graham cracker has more iron, manganese, vitamin B3, folate, vitamin B1, phosphorus, vitamin B2, and vitamin K.
  • Graham cracker's daily need coverage for iron is 43% more.
  • Pudding is lower in sodium.
  • Graham cracker has a higher glycemic index than pudding.

The food varieties used in the comparison are Puddings, chocolate, dry mix, regular, prepared with whole milk and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Pudding vs Graham cracker 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
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 +37.7%
Contains less SodiumSodium -78.6%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +1011.8%
Contains more CopperCopper +53.2%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +112.6%
Contains more ManganeseManganese +950.5%
Contains more SeleniumSelenium +70.3%

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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
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 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +91.5%
Contains more Vitamin EVitamin E +2416.7%
Contains more Vitamin B1Vitamin B1 +597.4%
Contains more Vitamin B2Vitamin B2 +101.9%
Contains more Vitamin B3Vitamin B3 +3237.6%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin B6Vitamin B6 +420%
Contains more Vitamin KVitamin K +4666.7%
Contains more FolateFolate +2175%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 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 WaterWater +2057.2%
Contains more ProteinProtein +111.7%
Contains more FatsFats +236.5%
Contains more CarbsCarbs +295.4%
Contains more OtherOther +80.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 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 +206.3%
Contains more Poly. FatPolyunsaturated fat +2893.3%
~equal in Saturated fat ~1.633g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pudding Graham cracker DV% diff.
Iron 0.34mg 3.78mg 43%
Manganese 0.097mg 1.019mg 40%
Polyunsaturated fat 0.18g 5.388g 35%
Vitamin B3 0.133mg 4.439mg 27%
Folate 4µg 91µg 22%
Carbs 19.64g 77.66g 19%
Vitamin B1 0.038mg 0.265mg 19%
Starch 46.56g 19%
Sodium 98mg 459mg 16%
Calories 120kcal 430kcal 16%
Phosphorus 87mg 185mg 14%
Vitamin B12 0.31µg 0µg 13%
Vitamin K 0.3µg 14.3µg 12%
Vitamin B2 0.157mg 0.317mg 12%
Fats 3.15g 10.6g 11%
Vitamin E 0.06mg 1.51mg 10%
Fiber 0.8g 3.4g 10%
Vitamin B6 0.03mg 0.156mg 10%
Protein 3.16g 6.69g 7%
Copper 0.111mg 0.17mg 7%
Vitamin D 1.1µg 0µg 6%
Vitamin D 44IU 0IU 6%
Selenium 3.7µg 6.3µg 5%
Magnesium 20mg 40mg 5%
Vitamin A 39µg 0µg 4%
Monounsaturated fat 0.819g 2.509g 4%
Zinc 0.48mg 0.96mg 4%
Cholesterol 9mg 0mg 3%
Calcium 106mg 77mg 3%
Vitamin B5 0.326mg 0.42mg 2%
Caffeine 2mg 0mg 1%
Fructose 0.99g 1%
Potassium 150mg 170mg 1%
Saturated fat 1.81g 1.633g 1%
Choline 11.3mg 5.9mg 1%
Net carbs 18.84g 74.26g N/A
Sugar 11.96g 24.85g N/A
Trans fat 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
Pudding 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
12%
Pudding
32%
Graham cracker
Minerals Daily Need Coverage Score
21%
Pudding
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Pudding
Pudding is lower in Sugar (difference - 12.89g)
Which food contains less Sodium?
Pudding
Pudding contains less Sodium (difference - 361mg)
Which food is lower in glycemic index?
Pudding
Pudding is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 0.177g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2)
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

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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.