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Sugar substitute vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between sugar substitute and graham cracker

  • Sugar substitute has more calcium; however, graham cracker has more iron, manganese, phosphorus, vitamin B2, vitamin B1, copper, fiber, vitamin B6, and zinc.
  • Sugar substitute's daily need coverage for calcium is 80% more.
  • Graham cracker has a higher glycemic index than sugar substitute.

The food varieties used in the comparison are Sweeteners, sugar substitute, granulated, brown and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Sugar substitute vs Graham cracker 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
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 +1041.6%
Contains more MagnesiumMagnesium +566.7%
Contains more PotassiumPotassium +335.9%
Contains more IronIron +2262.5%
Contains more CopperCopper +2328.6%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +2212.5%
Contains less SodiumSodium -19.8%
Contains more ManganeseManganese +4531.8%

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% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
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 B1Vitamin B1 +1666.7%
Contains more Vitamin B2Vitamin B2 +2013.3%
Contains more Vitamin B5Vitamin B5 +425%
Contains more Vitamin B6Vitamin B6 +940%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 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 +169.6%
Contains more OtherOther +142.8%
Contains more ProteinProtein +224.8%
Contains more FatsFats +∞%
~equal in Carbs ~77.66g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
47% 14% 39%
Starch: 3.52 g
Sucrose: 0 g
Glucose: 1.09 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.94 g
Galactose: 0 g
65% 32%
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 MaltoseMaltose +∞%
Contains more StarchStarch +1222.7%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
~equal in Glucose ~1.04g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sugar substitute Graham cracker DV% diff.
Calcium 879mg 77mg 80%
Iron 0.16mg 3.78mg 45%
Manganese 0.022mg 1.019mg 43%
Polyunsaturated fat 5.388g 36%
Vitamin B3 4.439mg 28%
Phosphorus 8mg 185mg 25%
Vitamin B2 0.015mg 0.317mg 23%
Folate 91µg 23%
Vitamin B1 0.015mg 0.265mg 21%
Copper 0.007mg 0.17mg 18%
Starch 3.52g 46.56g 18%
Fats 0g 10.6g 16%
Vitamin K 14.3µg 12%
Selenium 6.3µg 11%
Vitamin B6 0.015mg 0.156mg 11%
Fiber 0.6g 3.4g 11%
Vitamin E 1.51mg 10%
Protein 2.06g 6.69g 9%
Magnesium 6mg 40mg 8%
Zinc 0.04mg 0.96mg 8%
Saturated fat 1.633g 7%
Vitamin B5 0.08mg 0.42mg 7%
Monounsaturated fat 2.509g 6%
Sodium 572mg 459mg 5%
Calories 347kcal 430kcal 4%
Potassium 39mg 170mg 4%
Carbs 84.77g 77.66g 2%
Choline 5.9mg 1%
Fructose 0g 0.99g 1%
Net carbs 84.17g 74.26g N/A
Sugar 4.03g 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
Sugar substitute 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
1%
Sugar substitute
32%
Graham cracker
Minerals Daily Need Coverage Score
36%
Sugar substitute
60%
Graham cracker

Comparison summary

Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Sugar substitute
Sugar substitute is lower in Sugar (difference - 20.82g)
Which food is lower in Saturated fat?
Sugar substitute
Sugar substitute is lower in Saturated fat (difference - 1.633g)
Which food is lower in glycemic index?
Sugar substitute
Sugar substitute is lower in glycemic index (difference - 34)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 113mg)
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
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.