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Whey vs. Graham cracker — In-Depth Nutrition Comparison

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What are the differences between whey and graham cracker?

  • Graham cracker is richer than whey in iron, manganese, vitamin B3, folate, phosphorus, vitamin B1, copper, fiber, and vitamin B2.
  • Graham cracker's daily need coverage for iron is 47% more.
  • The amount of sodium in whey is lower.
  • The glycemic index of whey is lower.

We used Whey, sweet, fluid and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.

Infographic

Whey 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.
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 less SodiumSodium -88.2%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +63.8%
Contains more IronIron +6200%
Contains more CopperCopper +4150%
Contains more ZincZinc +638.5%
Contains more PhosphorusPhosphorus +302.2%
Contains more ManganeseManganese +101800%
Contains more SeleniumSelenium +231.6%
~equal in Potassium ~170mg

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.
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +171.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +636.1%
Contains more Vitamin B2Vitamin B2 +100.6%
Contains more Vitamin B3Vitamin B3 +5898.6%
Contains more Vitamin B6Vitamin B6 +403.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9000%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.42mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +2646.9%
Contains more ProteinProtein +687.1%
Contains more FatsFats +2844.4%
Contains more CarbsCarbs +1410.9%
Contains more OtherOther +213.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -85.9%
Contains more Mono. FatMonounsaturated fat +2409%
Contains more Poly. FatPolyunsaturated fat +48881.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Graham cracker DV% diff.
Iron 0.06mg 3.78mg 47%
Manganese 0.001mg 1.019mg 44%
Polyunsaturated fat 0.011g 5.388g 36%
Vitamin B3 0.074mg 4.439mg 27%
Carbs 5.14g 77.66g 24%
Folate 1µg 91µg 23%
Phosphorus 46mg 185mg 20%
Calories 27kcal 430kcal 20%
Vitamin B1 0.036mg 0.265mg 19%
Starch 46.56g 19%
Sodium 54mg 459mg 18%
Copper 0.004mg 0.17mg 18%
Fats 0.36g 10.6g 16%
Fiber 0g 3.4g 14%
Vitamin K 0µg 14.3µg 12%
Vitamin B2 0.158mg 0.317mg 12%
Vitamin B12 0.28µg 0µg 12%
Protein 0.85g 6.69g 12%
Vitamin E 0mg 1.51mg 10%
Vitamin B6 0.031mg 0.156mg 10%
Selenium 1.9µg 6.3µg 8%
Zinc 0.13mg 0.96mg 8%
Magnesium 8mg 40mg 8%
Saturated fat 0.23g 1.633g 6%
Monounsaturated fat 0.1g 2.509g 6%
Calcium 47mg 77mg 3%
Choline 16mg 5.9mg 2%
Vitamin B5 0.383mg 0.42mg 1%
Fructose 0.99g 1%
Cholesterol 2mg 0mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 74.26g N/A
Potassium 161mg 170mg 0%
Sugar 5.14g 24.85g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.055g N/A
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey 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
9%
Whey
32%
Graham cracker
Minerals Daily Need Coverage Score
8%
Whey
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Whey
Whey is lower in Sugar (difference - 19.71g)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 405mg)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 1.403g)
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 31)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 2mg)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $3.6)
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

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.