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White chocolate vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between white chocolate and graham cracker

  • White chocolate has more vitamin B12; however, graham cracker is richer in iron, manganese, vitamin B3, folate, vitamin B1, fiber, and copper.
  • White chocolate covers your daily saturated fat needs 89% more than graham cracker.
  • Graham cracker contains less saturated fat.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of white chocolate is 41.

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

Infographic

White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 +158.4%
Contains more PotassiumPotassium +68.2%
Contains less SodiumSodium -80.4%
Contains more MagnesiumMagnesium +233.3%
Contains more IronIron +1475%
Contains more CopperCopper +183.3%
Contains more ZincZinc +29.7%
Contains more ManganeseManganese +12637.5%
Contains more SeleniumSelenium +40%
~equal in Phosphorus ~185mg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 B5Vitamin B5 +44.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +400%
Contains more Vitamin EVitamin E +57.3%
Contains more Vitamin B1Vitamin B1 +320.6%
Contains more Vitamin B2Vitamin B2 +12.4%
Contains more Vitamin B3Vitamin B3 +495.8%
Contains more Vitamin B6Vitamin B6 +178.6%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +1200%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 FatsFats +202.7%
Contains more ProteinProtein +14%
Contains more CarbsCarbs +31.1%
Contains more WaterWater +160.8%
Contains more OtherOther +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 more Mono. FatMonounsaturated fat +262.6%
Contains less Sat. FatSaturated fat -91.6%
Contains more Poly. FatPolyunsaturated fat +431.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White chocolate Graham cracker DV% diff.
Saturated fat 19.412g 1.633g 81%
Iron 0.24mg 3.78mg 44%
Manganese 0.008mg 1.019mg 44%
Fats 32.09g 10.6g 33%
Polyunsaturated fat 1.013g 5.388g 29%
Vitamin B12 0.56µg 0µg 23%
Vitamin B3 0.745mg 4.439mg 23%
Folate 7µg 91µg 21%
Starch 46.56g 19%
Vitamin B1 0.063mg 0.265mg 17%
Monounsaturated fat 9.097g 2.509g 16%
Sodium 90mg 459mg 16%
Fiber 0.2g 3.4g 13%
Calcium 199mg 77mg 12%
Copper 0.06mg 0.17mg 12%
Vitamin B6 0.056mg 0.156mg 8%
Cholesterol 21mg 0mg 7%
Magnesium 12mg 40mg 7%
Carbs 59.24g 77.66g 6%
Calories 539kcal 430kcal 5%
Vitamin E 0.96mg 1.51mg 4%
Vitamin B5 0.608mg 0.42mg 4%
Vitamin K 9.1µg 14.3µg 4%
Choline 29.5mg 5.9mg 4%
Vitamin B2 0.282mg 0.317mg 3%
Selenium 4.5µg 6.3µg 3%
Potassium 286mg 170mg 3%
Protein 5.87g 6.69g 2%
Zinc 0.74mg 0.96mg 2%
Fructose 0.99g 1%
Vitamin A 9µg 0µg 1%
Phosphorus 176mg 185mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 59.04g 74.26g N/A
Sugar 59g 24.85g N/A
Trans fat 0g 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
White chocolate 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
22%
White chocolate
32%
Graham cracker
Minerals Daily Need Coverage Score
26%
White chocolate
60%
Graham cracker

Comparison summary

Which food contains less Sodium?
White chocolate
White chocolate contains less Sodium (difference - 369mg)
Which food is lower in glycemic index?
White chocolate
White chocolate is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 34.15g)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 17.779g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2.5)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.