Wafer vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between wafer and graham cracker

Wafer has more copper and fats; 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wafer

Graham cracker

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

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.
Omega-3 (ALA)		0.599g	37%
Copper	0.463mg	0.17mg	33%
Omega-6 (Linoleic acid)		4.735g	28%
Starch		46.56g	19%
Manganese	0.696mg	1.019mg	14%
Saturated fat	4.241g	1.633g	12%
Folate	47µg	91µg	11%
Vitamin B3	2.858mg	4.439mg	10%
Vitamin K	2.4µg	14.3µg	10%
Phosphorus	132mg	185mg	8%
Vitamin B6	0.051mg	0.156mg	8%
Polyunsaturated fat	4.153g	5.388g	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 B2	0.266mg	0.317mg	4%
Vitamin B12	0.09µg	0µg	4%
Magnesium	53mg	40mg	3%
Iron	4.01mg	3.78mg	3%
Caffeine	10mg	0mg	3%
Carbs	72.7g	77.66g	2%
Choline	14.3mg	5.9mg	2%
Cholesterol	2mg	0mg	1%
Potassium	210mg	170mg	1%
Zinc	1.09mg	0.96mg	1%
Selenium	5.7µg	6.3µg	1%
Vitamin B5	0.381mg	0.42mg	1%
Fructose		0.99g	1%
Calories	433kcal	430kcal	0%
Protein	6.6g	6.69g	0%
Protein per 100 calories	1.5g	1.6g	N/A
Calories per 10 g protein	656kcal	643kcal	N/A
Weight per 100 calories	23g	23g	N/A
Unsaturated / Saturated Fat ratio	2.1	4.8	N/A
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-6 (Gamma-linolenic acid)		0.024g	N/A
Omega-6 (Eicosadienoic acid)		0.004g	N/A