Graham cracker vs. Butter cookie — In-Depth Nutrition Comparison

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How are graham cracker and butter cookie different?

Graham cracker is richer in manganese, iron, phosphorus, vitamin K, and fiber, while butter cookie is higher in vitamin A, vitamin B12, and fats.
Butter cookie covers your daily need for saturated fat 47% more than graham cracker.
Graham cracker contains 8 times more vitamin K than butter cookie. Graham cracker contains 14.3µg of vitamin K, while butter cookie contains 1.7µg.
Graham cracker is lower in saturated fat.
Graham cracker has a higher glycemic index (74) than butter cookie (55).

Cookies, graham crackers, plain or honey (includes cinnamon) and Cookies, butter, commercially prepared, enriched types were used in this article.

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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.

Graham cracker

Butter cookie

Contains more MagnesiumMagnesium	+233.3%
Contains more CalciumCalcium	+165.5%
Contains more PotassiumPotassium	+53.2%
Contains more IronIron	+70.3%
Contains more ZincZinc	+152.6%
Contains more PhosphorusPhosphorus	+81.4%
Contains more ManganeseManganese	+499.4%

Contains more CopperCopper	+17.6%
Contains less SodiumSodium	-38.6%
Contains more SeleniumSelenium	+33.3%

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.

Graham cracker

Butter cookie

Contains more Vitamin EVitamin E	+160.3%
Contains more Vitamin B3Vitamin B3	+39.2%
Contains more Vitamin B6Vitamin B6	+333.3%
Contains more Vitamin KVitamin K	+741.2%
Contains more FolateFolate	+19.7%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+39.6%
Contains more Vitamin B5Vitamin B5	+16.2%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.335mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	1.633g	11.051g	43%
Cholesterol	0mg	117mg	39%
Manganese	1.019mg	0.17mg	37%
Omega-3 (ALA)	0.599g		37%
Polyunsaturated fat	5.388g	0.982g	29%
Omega-6 (Linoleic acid)	4.735g		28%
Iron	3.78mg	2.22mg	20%
Starch	46.56g		19%
Vitamin A	0µg	165µg	18%
Vitamin B12	0µg	0.36µg	15%
Fats	10.6g	18.8g	13%
Phosphorus	185mg	102mg	12%
Vitamin K	14.3µg	1.7µg	11%
Fiber	3.4g	0.8g	10%
Vitamin B1	0.265mg	0.37mg	9%
Vitamin B6	0.156mg	0.036mg	9%
Sodium	459mg	282mg	8%
Vitamin B3	4.439mg	3.19mg	8%
Monounsaturated fat	2.509g	5.522g	8%
Magnesium	40mg	12mg	7%
Vitamin E	1.51mg	0.58mg	6%
Calcium	77mg	29mg	5%
Zinc	0.96mg	0.38mg	5%
Selenium	6.3µg	8.4µg	4%
Folate	91µg	76µg	4%
Carbs	77.66g	68.9g	3%
Copper	0.17mg	0.2mg	3%
Calories	430kcal	467kcal	2%
Vitamin D*	0 IU	16 IU	2%
Vitamin D	0µg	0.4µg	2%
Potassium	170mg	111mg	2%
Protein	6.69g	6.1g	1%
Vitamin B2	0.317mg	0.335mg	1%
Vitamin B5	0.42mg	0.488mg	1%
Fructose	0.99g		1%
Protein per 100 calories	1.6g	1.3g	N/A
Calories per 10 g protein	643kcal	766kcal	N/A
Weight per 100 calories	23g	21g	N/A
Unsaturated / Saturated Fat ratio	4.8	0.59	N/A
Net carbs	74.26g	68.1g	N/A
Sugar	24.85g	20.24g	N/A
Trans fat	0.055g		N/A
Choline	5.9mg	6.5mg	0%
Tryptophan		0.084mg	0%
Threonine		0.215mg	0%
Isoleucine		0.277mg	0%
Leucine		0.471mg	0%
Lysine		0.308mg	0%
Methionine		0.131mg	0%
Phenylalanine		0.299mg	0%
Valine		0.315mg	0%
Histidine		0.136mg	0%
Omega-3 (EPA)	0g	0.011g	N/A
Omega-3 (DHA)	0g	0.007g	N/A
Omega-6 (Gamma-linolenic acid)	0.024g		N/A
Omega-6 (Eicosadienoic acid)	0.004g		N/A