Sugar vs. Graham cracker — In-Depth Nutrition Comparison
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How are sugar and graham cracker different?
- Graham cracker is higher than sugar in iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, copper, and fiber.
- Graham cracker covers your daily need for iron, 47% more than sugar.
- Sugar is lower in sodium.
Sugars, granulated and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.
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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 | -99.8% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +7600% |
| Contains more PotassiumPotassium | +8400% |
| Contains more IronIron | +7460% |
| Contains more CopperCopper | +2328.6% |
| Contains more ZincZinc | +9500% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +25375% |
| Contains more SeleniumSelenium | +950% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1568.4% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.05mg | 3.78mg | 47% |
| Manganese | 0.004mg | 1.019mg | 44% |
| Polyunsaturated fat | 0g | 5.388g | 36% |
| Vitamin B3 | 0mg | 4.439mg | 28% |
| Phosphorus | 0mg | 185mg | 26% |
| Folate | 0µg | 91µg | 23% |
| Vitamin B2 | 0.019mg | 0.317mg | 23% |
| Vitamin B1 | 0mg | 0.265mg | 22% |
| Sodium | 1mg | 459mg | 20% |
| Starch | 46.56g | 19% | |
| Copper | 0.007mg | 0.17mg | 18% |
| Fats | 0g | 10.6g | 16% |
| Fiber | 0g | 3.4g | 14% |
| Protein | 0g | 6.69g | 13% |
| Vitamin B6 | 0mg | 0.156mg | 12% |
| Vitamin K | 0µg | 14.3µg | 12% |
| Vitamin E | 0mg | 1.51mg | 10% |
| Magnesium | 0mg | 40mg | 10% |
| Selenium | 0.6µg | 6.3µg | 10% |
| Zinc | 0.01mg | 0.96mg | 9% |
| Calcium | 1mg | 77mg | 8% |
| Vitamin B5 | 0mg | 0.42mg | 8% |
| Saturated fat | 0g | 1.633g | 7% |
| Carbs | 99.98g | 77.66g | 7% |
| Monounsaturated fat | 0g | 2.509g | 6% |
| Potassium | 2mg | 170mg | 5% |
| Calories | 387kcal | 430kcal | 2% |
| Choline | 0mg | 5.9mg | 1% |
| Fructose | 0g | 0.99g | 1% |
| Net carbs | 99.98g | 74.26g | N/A |
| Sugar | 99.8g | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
0 g
Carbs:
99.98 g
Water:
0.02 g
Other:
0 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more CarbsCarbs | +28.7% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +16850% |
| Contains more OtherOther | +∞% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
99.8 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 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 SucroseSucrose | +337.3% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
