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  6. Flour vs. Graham cracker

Flour vs. Graham cracker — In-Depth Nutrition Comparison

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The main differences between flour and graham cracker

  • Flour has more selenium, vitamin B1, folate, vitamin B2, and iron; however, graham cracker has more manganese, vitamin K, phosphorus, and vitamin E.
  • Daily need coverage for selenium for flour is 50% higher.
  • Graham cracker has 3 times less vitamin B1 than flour. Flour has 0.785mg of vitamin B1, while graham cracker has 0.265mg.
  • Flour is lower in sodium.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Flour 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.
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 IronIron +22.8%
Contains less SodiumSodium -99.6%
Contains more SeleniumSelenium +438.1%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +413.3%
Contains more PotassiumPotassium +58.9%
Contains more CopperCopper +18.1%
Contains more ZincZinc +37.1%
Contains more PhosphorusPhosphorus +71.3%
Contains more ManganeseManganese +49.4%

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.
Flour
Flour
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% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 +196.2%
Contains more Vitamin B2Vitamin B2 +55.8%
Contains more Vitamin B3Vitamin B3 +33%
Contains more FolateFolate +101.1%
Contains more CholineCholine +76.3%
Contains more Vitamin EVitamin E +2416.7%
Contains more Vitamin B6Vitamin B6 +254.5%
Contains more Vitamin KVitamin K +4666.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.42mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Graham cracker DV% diff.
Selenium 33.9µg 6.3µg 50%
Vitamin B1 0.785mg 0.265mg 43%
Polyunsaturated fat 0.413g 5.388g 33%
Folate 183µg 91µg 23%
Sodium 2mg 459mg 20%
Starch 46.56g 19%
Fats 0.98g 10.6g 15%
Manganese 0.682mg 1.019mg 15%
Vitamin B2 0.494mg 0.317mg 14%
Vitamin K 0.3µg 14.3µg 12%
Phosphorus 108mg 185mg 11%
Iron 4.64mg 3.78mg 11%
Vitamin E 0.06mg 1.51mg 10%
Vitamin B3 5.904mg 4.439mg 9%
Vitamin B6 0.044mg 0.156mg 9%
Protein 10.33g 6.69g 7%
Saturated fat 0.155g 1.633g 7%
Monounsaturated fat 0.087g 2.509g 6%
Calcium 15mg 77mg 6%
Magnesium 22mg 40mg 4%
Copper 0.144mg 0.17mg 3%
Fiber 2.7g 3.4g 3%
Calories 364kcal 430kcal 3%
Zinc 0.7mg 0.96mg 2%
Potassium 107mg 170mg 2%
Fructose 0.99g 1%
Choline 10.4mg 5.9mg 1%
Carbs 76.31g 77.66g 0%
Net carbs 73.61g 74.26g N/A
Sugar 0.27g 24.85g N/A
Vitamin B5 0.438mg 0.42mg 0%
Trans fat 0.055g N/A
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +54.4%
Contains more WaterWater +251.6%
Contains more FatsFats +981.6%
Contains more OtherOther +260.9%
~equal in Carbs ~77.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +2783.9%
Contains more Poly. FatPolyunsaturated fat +1204.6%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.