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  6. Spread vs. Graham cracker

Spread vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between spread and graham cracker?

  • Spread is richer in vitamin B12, yet graham cracker is richer in manganese, iron, folate, phosphorus, vitamin B3, vitamin B2, and fiber.
  • Spread's daily need coverage for vitamin B12 is 47% higher.
  • Spread has 4 times more saturated fat than graham cracker. Spread has 5.977g of saturated fat, while graham cracker has 1.633g.
  • Spread has a lower glycemic index than graham cracker.

We used Sandwich spread, pork, beef and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Spread 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.
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 SeleniumSelenium +54%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +541.7%
Contains more PotassiumPotassium +54.5%
Contains more IronIron +378.5%
Contains more CopperCopper +30.8%
Contains more PhosphorusPhosphorus +213.6%
Contains less SodiumSodium -54.7%
Contains more ManganeseManganese +3819.2%
~equal in Zinc ~0.96mg

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.
Spread
Spread
5
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 EVitamin E +15.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +955.9%
Contains more Vitamin B1Vitamin B1 +54.1%
Contains more Vitamin B2Vitamin B2 +136.6%
Contains more Vitamin B3Vitamin B3 +156.6%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +793.8%
Contains more FolateFolate +4450%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.42mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +14.5%
Contains more FatsFats +63.6%
Contains more WaterWater +1678.2%
Contains more OtherOther +67.5%
Contains more CarbsCarbs +550.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +202.3%
Contains less Sat. FatSaturated fat -72.7%
Contains more Poly. FatPolyunsaturated fat +110.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spread 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 minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spread Graham cracker DV% diff.
Vitamin B12 1.12µg 0µg 47%
Manganese 0.026mg 1.019mg 43%
Iron 0.79mg 3.78mg 37%
Sodium 1013mg 459mg 24%
Folate 2µg 91µg 22%
Carbs 11.94g 77.66g 22%
Saturated fat 5.977g 1.633g 20%
Polyunsaturated fat 2.565g 5.388g 19%
Starch 46.56g 19%
Phosphorus 59mg 185mg 18%
Vitamin B3 1.73mg 4.439mg 17%
Vitamin B2 0.134mg 0.317mg 14%
Fiber 0.2g 3.4g 13%
Cholesterol 38mg 0mg 13%
Monounsaturated fat 7.584g 2.509g 13%
Vitamin K 1.6µg 14.3µg 11%
Choline 62.3mg 5.9mg 10%
Calories 235kcal 430kcal 10%
Fats 17.34g 10.6g 10%
Vitamin B1 0.172mg 0.265mg 8%
Magnesium 8mg 40mg 8%
Calcium 12mg 77mg 7%
Selenium 9.7µg 6.3µg 6%
Copper 0.13mg 0.17mg 4%
Vitamin A 26µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B6 0.12mg 0.156mg 3%
Protein 7.66g 6.69g 2%
Potassium 110mg 170mg 2%
Vitamin E 1.74mg 1.51mg 2%
Zinc 1.02mg 0.96mg 1%
Fructose 0.99g 1%
Net carbs 11.74g 74.26g N/A
Sugar 0g 24.85g N/A
Vitamin B5 0.43mg 0.42mg 0%
Trans fat 0.055g N/A
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 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
Spread Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
30%
Spread
32%
Graham cracker
Minerals Daily Need Coverage Score
33%
Spread
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 24.85g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 554mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 4.344g)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.