Wafer vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between wafer and graham cracker

Wafer has more copper; however, graham cracker is richer in manganese, folate, vitamin K, vitamin B3, vitamin B6, phosphorus, and vitamin E.
Wafer covers your daily copper needs 33% more than graham cracker.
Graham cracker has 3 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while graham cracker has 1.633g.
Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of wafer is 61.

Specific food types used in this comparison are Cookies, chocolate wafers and Cookies, graham crackers, plain or honey (includes cinnamon).

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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.

Wafer

Graham cracker

Contains more MagnesiumMagnesium	+32.5%
Contains more PotassiumPotassium	+23.5%
Contains more CopperCopper	+172.4%
Contains more ZincZinc	+13.5%

Contains more CalciumCalcium	+148.4%
Contains more PhosphorusPhosphorus	+40.2%
Contains less SodiumSodium	-20.9%
Contains more ManganeseManganese	+46.4%
Contains more SeleniumSelenium	+10.5%

~equal in Iron ~3.78mg

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.

Wafer

Graham cracker

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+142.4%

Contains more Vitamin EVitamin E	+109.7%
Contains more Vitamin B1Vitamin B1	+30.5%
Contains more Vitamin B2Vitamin B2	+19.2%
Contains more Vitamin B3Vitamin B3	+55.3%
Contains more Vitamin B5Vitamin B5	+10.2%
Contains more Vitamin B6Vitamin B6	+205.9%
Contains more Vitamin KVitamin K	+495.8%
Contains more FolateFolate	+93.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.463mg	0.17mg	33%
Starch		46.56g	19%
Manganese	0.696mg	1.019mg	14%
Saturated fat	4.241g	1.633g	12%
Folate	47µg	91µg	11%
Vitamin K	2.4µg	14.3µg	10%
Vitamin B3	2.858mg	4.439mg	10%
Vitamin B6	0.051mg	0.156mg	8%
Polyunsaturated fat	4.153g	5.388g	8%
Phosphorus	132mg	185mg	8%
Fats	14.2g	10.6g	6%
Monounsaturated fat	4.865g	2.509g	6%
Calcium	31mg	77mg	5%
Sodium	580mg	459mg	5%
Vitamin E	0.72mg	1.51mg	5%
Vitamin B1	0.203mg	0.265mg	5%
Vitamin B12	0.09µg	0µg	4%
Vitamin B2	0.266mg	0.317mg	4%
Magnesium	53mg	40mg	3%
Caffeine	10mg	0mg	3%
Iron	4.01mg	3.78mg	3%
Carbs	72.7g	77.66g	2%
Choline	14.3mg	5.9mg	2%
Potassium	210mg	170mg	1%
Selenium	5.7µg	6.3µg	1%
Vitamin B5	0.381mg	0.42mg	1%
Zinc	1.09mg	0.96mg	1%
Fructose		0.99g	1%
Cholesterol	2mg	0mg	1%
Calories	433kcal	430kcal	0%
Protein	6.6g	6.69g	0%
Net carbs	69.3g	74.26g	N/A
Sugar	37.43g	24.85g	N/A
Fiber	3.4g	3.4g	0%
Vitamin A	3µg	0µg	0%
Trans fat		0.055g	N/A
Tryptophan	0.096mg		0%
Threonine	0.22mg		0%
Isoleucine	0.261mg		0%
Leucine	0.447mg		0%
Lysine	0.281mg		0%
Methionine	0.105mg		0%
Phenylalanine	0.308mg		0%
Valine	0.323mg		0%
Histidine	0.128mg		0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	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