Carrot cake vs. Graham cracker — In-Depth Nutrition Comparison
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A recap on the differences between carrot cake and graham cracker
- Carrot cake has more selenium, vitamin A, calcium, and phosphorus; however, graham cracker is higher in iron, manganese, vitamin B3, copper, vitamin B2, and magnesium.
- Graham cracker covers your daily iron needs 25% more than carrot cake.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Cake, pudding-type, carrot, dry mix and Cookies, graham crackers, plain or honey (includes cinnamon).
Infographic
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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.
| Contains more CalciumCalcium | +123.4% |
| Contains more PhosphorusPhosphorus | +33.5% |
| Contains more SeleniumSelenium | +136.5% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more IronIron | +110% |
| Contains more CopperCopper | +240% |
| Contains more ZincZinc | +380% |
| Contains less SodiumSodium | -19% |
| Contains more ManganeseManganese | +93% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +86.5% |
| Contains more Vitamin B3Vitamin B3 | +101.3% |
| Contains more Vitamin B5Vitamin B5 | +42.9% |
| Contains more Vitamin B6Vitamin B6 | +97.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +35.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Omega-3 (ALA) | 0.599g | 37% | |
| Omega-6 (Linoleic acid) | 4.735g | 28% | |
| Iron | 1.8mg | 3.78mg | 25% |
| Manganese | 0.528mg | 1.019mg | 21% |
| Starch | 46.56g | 19% | |
| Selenium | 14.9µg | 6.3µg | 16% |
| Fiber | 3.4g | 14% | |
| Vitamin B3 | 2.205mg | 4.439mg | 14% |
| Copper | 0.05mg | 0.17mg | 13% |
| Vitamin K | 14.3µg | 12% | |
| Vitamin A | 97µg | 0µg | 11% |
| Vitamin B2 | 0.17mg | 0.317mg | 11% |
| Polyunsaturated fat | 3.702g | 5.388g | 11% |
| Calcium | 172mg | 77mg | 10% |
| Vitamin E | 1.51mg | 10% | |
| Phosphorus | 247mg | 185mg | 9% |
| Magnesium | 8mg | 40mg | 8% |
| Zinc | 0.2mg | 0.96mg | 7% |
| Vitamin B6 | 0.079mg | 0.156mg | 6% |
| Folate | 67µg | 91µg | 6% |
| Sodium | 567mg | 459mg | 5% |
| Monounsaturated fat | 4.036g | 2.509g | 4% |
| Protein | 5.1g | 6.69g | 3% |
| Vitamin B5 | 0.294mg | 0.42mg | 3% |
| Vitamin B12 | 0.04µg | 0µg | 2% |
| Calories | 415kcal | 430kcal | 1% |
| Fats | 9.8g | 10.6g | 1% |
| Vitamin C | 1.2mg | 0mg | 1% |
| Carbs | 79.2g | 77.66g | 1% |
| Choline | 5.9mg | 1% | |
| Saturated fat | 1.472g | 1.633g | 1% |
| Fructose | 0.99g | 1% | |
| Protein per 100 calories | 1.2g | 1.6g | N/A |
| Calories per 10 g protein | 814kcal | 643kcal | N/A |
| Weight per 100 calories | 24g | 23g | N/A |
| Unsaturated / Saturated Fat ratio | 5.3 | 4.8 | N/A |
| Net carbs | 79.2g | 74.26g | N/A |
| Potassium | 169mg | 170mg | 0% |
| Sugar | 24.85g | N/A | |
| Vitamin B1 | 0.265mg | 0.265mg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.061mg | 0% | |
| Threonine | 0.149mg | 0% | |
| Isoleucine | 0.186mg | 0% | |
| Leucine | 0.336mg | 0% | |
| Lysine | 0.142mg | 0% | |
| Methionine | 0.083mg | 0% | |
| Phenylalanine | 0.238mg | 0% | |
| Valine | 0.212mg | 0% | |
| Histidine | 0.109mg | 0% | |
| Omega-6 (Gamma-linolenic acid) | 0.024g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.1 g
Fats:
9.8 g
Carbs:
79.2 g
Water:
3.6 g
Other:
2.3 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +31.2% |
~equal in
Fats
~10.6g
~equal in
Carbs
~77.66g
~equal in
Water
~3.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.472 g
Monounsaturated fat:
Mono. Fat
4.036 g
Polyunsaturated fat:
Poly. Fat
3.702 g
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 | -9.9% |
| Contains more Mono. FatMonounsaturated fat | +60.9% |
| Contains more Poly. FatPolyunsaturated fat | +45.5% |
