Graham cracker vs. Doughnuts — In-Depth Nutrition Comparison
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Differences between graham cracker and doughnuts
- Graham cracker has more manganese, iron, carbs, vitamin B3, copper, and vitamin B6, while doughnuts have more fats, phosphorus, and vitamin B1.
- Doughnuts' daily need coverage for saturated fat is 47% higher.
- Doughnuts contain 3 times less vitamin B6 than graham cracker. Graham cracker contains 0.156mg of vitamin B6, while doughnuts contain 0.05mg.
- The amount of saturated fat in graham cracker is lower.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).
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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 MagnesiumMagnesium | +135.3% |
| Contains more CalciumCalcium | +92.5% |
| Contains more PotassiumPotassium | +26.9% |
| Contains more IronIron | +49.4% |
| Contains more CopperCopper | +88.9% |
| Contains more ZincZinc | +92% |
| Contains more ManganeseManganese | +206% |
| Contains more PhosphorusPhosphorus | +40.5% |
| Contains more SeleniumSelenium | +60.3% |
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.
| Contains more Vitamin B3Vitamin B3 | +52.5% |
| Contains more Vitamin B5Vitamin B5 | +11.4% |
| Contains more Vitamin B6Vitamin B6 | +212% |
| Contains more Vitamin KVitamin K | +45.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +31.8% |
| Contains more Vitamin B1Vitamin B1 | +47.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.633g | 11.105g | 43% |
| Manganese | 1.019mg | 0.333mg | 30% |
| Omega-3 (ALA) | 0.599g | 0.239g | 23% |
| Fats | 10.6g | 24.93g | 22% |
| Iron | 3.78mg | 2.53mg | 16% |
| Monounsaturated fat | 2.509g | 8.544g | 15% |
| Phosphorus | 185mg | 260mg | 11% |
| Carbs | 77.66g | 47.06g | 10% |
| Vitamin B1 | 0.265mg | 0.39mg | 10% |
| Vitamin B3 | 4.439mg | 2.91mg | 10% |
| Polyunsaturated fat | 5.388g | 3.915g | 10% |
| Copper | 0.17mg | 0.09mg | 9% |
| Starch | 46.56g | 25.91g | 8% |
| Vitamin B6 | 0.156mg | 0.05mg | 8% |
| Fiber | 3.4g | 1.7g | 7% |
| Selenium | 6.3µg | 10.1µg | 7% |
| Omega-6 (Linoleic acid) | 4.735g | 3.573g | 7% |
| Choline | 5.9mg | 37.3mg | 6% |
| Magnesium | 40mg | 17mg | 5% |
| Calcium | 77mg | 40mg | 4% |
| Zinc | 0.96mg | 0.5mg | 4% |
| Vitamin K | 14.3µg | 9.8µg | 4% |
| Protein | 6.69g | 5.31g | 3% |
| Cholesterol | 0mg | 10mg | 3% |
| Vitamin E | 1.51mg | 1.99mg | 3% |
| Vitamin B12 | 0µg | 0.06µg | 3% |
| Potassium | 170mg | 134mg | 1% |
| Sodium | 459mg | 477mg | 1% |
| Vitamin B2 | 0.317mg | 0.301mg | 1% |
| Vitamin B5 | 0.42mg | 0.377mg | 1% |
| Fructose | 0.99g | 0g | 1% |
| Calories | 430kcal | 434kcal | 0% |
| Protein per 100 calories | 1.6g | 1.2g | N/A |
| Calories per 10 g protein | 643kcal | 817kcal | N/A |
| Weight per 100 calories | 23g | 23g | N/A |
| Unsaturated / Saturated Fat ratio | 4.8 | 1.1 | N/A |
| Net carbs | 74.26g | 45.36g | N/A |
| Sugar | 24.85g | 18.15g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Folate | 91µg | 92µg | 0% |
| Trans fat | 0.055g | N/A | |
| Omega-3 (DHA) | 0g | 0.001g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0g | 0.001g | N/A |
| Omega-6 (Gamma-linolenic acid) | 0.024g | 0.017g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.004g | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
5.31 g
Fats:
24.93 g
Carbs:
47.06 g
Water:
20.82 g
Other:
1.88 g
| Contains more ProteinProtein | +26% |
| Contains more CarbsCarbs | +65% |
| Contains more FatsFats | +135.2% |
| Contains more WaterWater | +514.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
11.105 g
Monounsaturated fat:
Mono. Fat
8.544 g
Polyunsaturated fat:
Poly. Fat
3.915 g
| Contains less Sat. FatSaturated fat | -85.3% |
| Contains more Poly. FatPolyunsaturated fat | +37.6% |
| Contains more Mono. FatMonounsaturated fat | +240.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
25.91 g
Sucrose:
16.02 g
Glucose:
0.67 g
Fructose:
0 g
Lactose:
0.93 g
Maltose:
0.54 g
Galactose:
0 g
| Contains more StarchStarch | +79.7% |
| Contains more SucroseSucrose | +42.4% |
| Contains more GlucoseGlucose | +55.2% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
