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  6. Graham cracker vs. Crackers

Graham cracker vs. Crackers — In-Depth Nutrition Comparison

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Important differences between graham cracker and crackers

  • Graham cracker has more manganese and copper; however, crackers have more vitamin K, fats, vitamin B1, vitamin B2, vitamin E, and phosphorus.
  • Crackers' daily need coverage for vitamin K is 46% more.
  • Graham cracker has 2 times more manganese than crackers. Graham cracker has 1.019mg of manganese, while crackers have 0.491mg.
  • Graham cracker is lower in sodium.
  • Graham cracker has a higher glycemic index than crackers.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Crackers, standard snack-type, regular.

Infographic

Graham cracker vs Crackers 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +122.2%
Contains more PotassiumPotassium +44.1%
Contains more CopperCopper +63.5%
Contains more ZincZinc +95.9%
Contains less SodiumSodium -36.8%
Contains more ManganeseManganese +107.5%
Contains more CalciumCalcium +55.8%
Contains more PhosphorusPhosphorus +34.1%
~equal in Iron ~4.03mg
~equal in Selenium ~6.7µg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 30% 66% 73% 83% 25% 36% 0% 36% 68%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 61% 104% 105% 82% 25% 15% 0% 173% 69%
Contains more Vitamin B6Vitamin B6 +147.6%
Contains more Vitamin EVitamin E +100.7%
Contains more Vitamin B1Vitamin B1 +57%
Contains more Vitamin B2Vitamin B2 +43.8%
Contains more Vitamin KVitamin K +384.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~4.352mg
~equal in Vitamin B5 ~0.417mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~92µg

All nutrients comparison - raw data values

Nutrient Graham cracker Crackers DV% diff.
Omega-3 (ALA) 0.599g 1.485g 55%
Polyunsaturated fat 5.388g 13.137g 52%
Vitamin K 14.3µg 69.3µg 46%
Omega-6 (Linoleic acid) 4.735g 11.48g 40%
Fats 10.6g 26.43g 24%
Manganese 1.019mg 0.491mg 23%
Saturated fat 1.633g 5.562g 18%
Vitamin B1 0.265mg 0.416mg 13%
Sodium 459mg 726mg 12%
Vitamin B2 0.317mg 0.456mg 11%
Vitamin E 1.51mg 3.03mg 10%
Monounsaturated fat 2.509g 6.553g 10%
Phosphorus 185mg 248mg 9%
Copper 0.17mg 0.104mg 7%
Vitamin B6 0.156mg 0.063mg 7%
Carbs 77.66g 61.3g 5%
Magnesium 40mg 18mg 5%
Calories 430kcal 510kcal 4%
Calcium 77mg 120mg 4%
Fiber 3.4g 2.3g 4%
Zinc 0.96mg 0.49mg 4%
Iron 3.78mg 4.03mg 3%
Potassium 170mg 118mg 2%
Starch 46.56g 49.69g 1%
Selenium 6.3µg 6.7µg 1%
Vitamin B3 4.439mg 4.352mg 1%
Choline 5.9mg 9.6mg 1%
Fructose 0.99g 0.29g 1%
Protein 6.69g 6.64g 0%
Protein per 100 calories 1.6g 1.3g N/A
Calories per 10 g protein 643kcal 768kcal N/A
Weight per 100 calories 23g 20g N/A
Unsaturated / Saturated Fat ratio 4.8 3.5 N/A
Net carbs 74.26g 59g N/A
Sugar 24.85g 8.18g N/A
Vitamin B5 0.42mg 0.417mg 0%
Folate 91µg 92µg 0%
Trans fat 0.055g 1.076g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Omega-6 (Gamma-linolenic acid) 0.024g 0.062g N/A
Omega-6 (Eicosadienoic acid) 0.004g 0.009g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more CarbsCarbs +26.7%
Contains more FatsFats +149.3%
~equal in Protein ~6.64g
~equal in Water ~3.14g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +161.2%
Contains more Poly. FatPolyunsaturated fat +143.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more SucroseSucrose +228.3%
Contains more GlucoseGlucose +121.3%
Contains more FructoseFructose +241.4%
Contains more MaltoseMaltose +∞%
~equal in Starch ~49.69g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.