Wheat Bread vs. Graham cracker — In-Depth Nutrition Comparison
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How are Wheat Bread and Graham cracker different?
- Wheat Bread is richer in Selenium, Manganese, Vitamin B1, Vitamin B3, Calcium, and Fiber, while Graham cracker is higher in Vitamin E , and Vitamin K.
- Wheat Bread covers your daily need of Selenium 49% more than Graham cracker.
- Wheat Bread contains 2 times more Calcium than Graham cracker. Wheat Bread contains 165mg of Calcium, while Graham cracker contains 77mg.
- Graham cracker is lower in Sodium.
Bread, wheat, toasted and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.
Infographic
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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.
Contains
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Calcium
+114.3%
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Magnesium
+47.5%
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Potassium
+31.2%
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Zinc
+53.1%
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Copper
+16.5%
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Manganese
+35.1%
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Selenium
+430.2%
Contains
less
Sodium
-23.6%
Equal in Iron - 3.78
Equal in Phosphorus - 185
Contains
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Calcium
+114.3%
Contains
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Magnesium
+47.5%
Contains
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Potassium
+31.2%
Contains
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Zinc
+53.1%
Contains
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Copper
+16.5%
Contains
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Manganese
+35.1%
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Selenium
+430.2%
Contains
less
Sodium
-23.6%
Equal in Iron - 3.78
Equal in Phosphorus - 185
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.
:
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Vitamin C
+∞%
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Vitamin B1
+65.7%
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Vitamin B2
+20.5%
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Vitamin B3
+40.8%
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Vitamin A
+∞%
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Vitamin E
+529.2%
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Vitamin K
+150.9%
Equal in Vitamin B5 - 0.42
Equal in Vitamin B6 - 0.156
Equal in Folate - 91
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Vitamin C
+∞%
Contains
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Vitamin B1
+65.7%
Contains
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Vitamin B2
+20.5%
Contains
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Vitamin B3
+40.8%
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Vitamin A
+∞%
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Vitamin E
+529.2%
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Vitamin K
+150.9%
Equal in Vitamin B5 - 0.42
Equal in Vitamin B6 - 0.156
Equal in Folate - 91
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+93.7%
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Water
+614.7%
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Other
+66.9%
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Fats
+148.2%
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Carbs
+39.3%
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Contains
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Protein
+93.7%
Contains
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Water
+614.7%
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Other
+66.9%
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Fats
+148.2%
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Carbs
+39.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-39.4%
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Monounsaturated Fat
+146.2%
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Polyunsaturated fat
+213.3%
Saturated Fat:
0.989 g
Monounsaturated Fat:
1.019 g
Polyunsaturated fat:
1.72 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
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Saturated Fat
-39.4%
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Monounsaturated Fat
+146.2%
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Polyunsaturated fat
+213.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 51.07g | 74.26g |
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| Protein | 12.96g | 6.69g |
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| Fats | 4.27g | 10.6g |
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| Carbs | 55.77g | 77.66g |
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| Calories | 313kcal | 430kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 6.42g | 24.85g |
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| Fiber | 4.7g | 3.4g |
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| Calcium | 165mg | 77mg |
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| Iron | 4.09mg | 3.78mg |
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| Magnesium | 59mg | 40mg |
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| Phosphorus | 188mg | 185mg |
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| Potassium | 223mg | 170mg |
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| Sodium | 601mg | 459mg |
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| Zinc | 1.47mg | 0.96mg |
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| Copper | 0.198mg | 0.17mg |
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| Manganese | 1.377mg | 1.019mg |
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| Selenium | 33.4µg | 6.3µg |
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| Vitamin A | 0IU | 2IU |
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| Vitamin E | 0.24mg | 1.51mg |
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| Vitamin C | 0.2mg | 0mg |
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| Vitamin B1 | 0.439mg | 0.265mg |
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| Vitamin B2 | 0.382mg | 0.317mg |
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| Vitamin B3 | 6.25mg | 4.439mg |
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| Vitamin B5 | 0.456mg | 0.42mg |
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| Vitamin B6 | 0.153mg | 0.156mg |
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| Folate | 86µg | 91µg |
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| Vitamin K | 5.7µg | 14.3µg |
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| Tryptophan | 0.092mg |
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| Threonine | 0.299mg |
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| Isoleucine | 0.258mg |
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| Leucine | 0.461mg |
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| Lysine | 0.215mg |
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| Methionine | 0.105mg |
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| Phenylalanine | 0.315mg |
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| Valine | 0.31mg |
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| Histidine | 0.15mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 0.989g | 1.633g |
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| Monounsaturated Fat | 1.019g | 2.509g |
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| Polyunsaturated fat | 1.72g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.024g |
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| Omega-3 - ALA | 0.161g | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
35%
Minerals Daily Need Coverage Score
89%
60%
Comparison summary
Which food is lower in Sugar?
Wheat Bread is lower in Sugar (difference - 18.43g)
Which food is lower in Saturated Fat?
Wheat Bread is lower in Saturated Fat (difference - 0.644g)
Which food is lower in glycemic index?
Wheat Bread is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 142mg)
Which food is cheaper?
Graham cracker is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.