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  6. Graham cracker vs. Shortbread

Graham cracker vs. Shortbread — In-Depth Nutrition Comparison

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A recap on the differences between graham cracker and shortbread

  • Graham cracker has more manganese, phosphorus, iron, copper, fiber, vitamin B3, vitamin B6, and calcium; however, shortbread is higher in vitamin B1.
  • Shortbread covers your daily saturated fat needs 32% more than graham cracker.
  • Shortbread contains 6 times less calcium than graham cracker. Graham cracker contains 77mg of calcium, while shortbread contains 13mg.
  • Graham cracker has less saturated fat.

Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Cookies, shortbread, commercially prepared, plain.

Infographic

Graham cracker vs Shortbread infographic
Infographic link

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 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +185.7%
Contains more CalciumCalcium +492.3%
Contains more PotassiumPotassium +93.2%
Contains more IronIron +26.8%
Contains more CopperCopper +88.9%
Contains more ZincZinc +95.9%
Contains more PhosphorusPhosphorus +180.3%
Contains more ManganeseManganese +159.3%
Contains less SodiumSodium -23.1%
~equal in Selenium ~6.2µg

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 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68%
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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61%
Contains more Vitamin B3Vitamin B3 +35.5%
Contains more Vitamin B5Vitamin B5 +30.8%
Contains more Vitamin B6Vitamin B6 +119.7%
Contains more Vitamin KVitamin K +30%
Contains more FolateFolate +12.3%
Contains more Vitamin EVitamin E +61.6%
Contains more Vitamin B1Vitamin B1 +33.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.314mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Shortbread DV% diff.
Saturated fat 1.633g 8.105g 29%
Manganese 1.019mg 0.393mg 27%
Fats 10.6g 26.22g 24%
Polyunsaturated fat 5.388g 8.326g 20%
Phosphorus 185mg 66mg 17%
Iron 3.78mg 2.98mg 10%
Monounsaturated fat 2.509g 6.708g 10%
Copper 0.17mg 0.09mg 9%
Fiber 3.4g 1.3g 8%
Vitamin B1 0.265mg 0.353mg 7%
Vitamin B3 4.439mg 3.275mg 7%
Vitamin B6 0.156mg 0.071mg 7%
Magnesium 40mg 14mg 6%
Calcium 77mg 13mg 6%
Vitamin E 1.51mg 2.44mg 6%
Carbs 77.66g 63.78g 5%
Sodium 459mg 353mg 5%
Calories 430kcal 514kcal 4%
Zinc 0.96mg 0.49mg 4%
Protein 6.69g 5.37g 3%
Starch 46.56g 40.47g 3%
Vitamin K 14.3µg 11µg 3%
Folate 91µg 81µg 3%
Potassium 170mg 88mg 2%
Vitamin B5 0.42mg 0.321mg 2%
Choline 5.9mg 0.9mg 1%
Fructose 0.99g 0.3g 1%
Net carbs 74.26g 62.48g N/A
Sugar 24.85g 21.65g N/A
Selenium 6.3µg 6.2µg 0%
Vitamin B2 0.317mg 0.314mg 0%
Trans fat 0.055g 0.714g N/A
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.599g 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.004g 0.006g N/A
Omega-6 - Linoleic acid 4.735g 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +24.6%
Contains more CarbsCarbs +21.8%
Contains more OtherOther +61.2%
Contains more FatsFats +147.4%
~equal in Water ~3.6g

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -79.9%
Contains more Mono. FatMonounsaturated fat +167.4%
Contains more Poly. FatPolyunsaturated fat +54.5%

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
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +15%
Contains more GlucoseGlucose +188.9%
Contains more FructoseFructose +230%
~equal in Sucrose ~20.99g
~equal in Lactose ~0g
~equal in Maltose ~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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.