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Graham cracker vs. Wheat Bread — In-Depth Nutrition Comparison

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How are Graham cracker and Wheat Bread different?

  • Graham cracker is richer in Vitamin E , and Vitamin K, while Wheat Bread is higher in Selenium, Manganese, Vitamin B1, Vitamin B3, Calcium, and Fiber.
  • Wheat Bread covers your daily need of Selenium 49% more than Graham cracker.
  • Graham cracker contains 6 times more Vitamin E than Wheat Bread. Graham cracker contains 1.51mg of Vitamin E , while Wheat Bread contains 0.24mg.
  • Graham cracker is lower in Sodium.

Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, wheat, toasted types were used in this article.

Infographic

Graham cracker vs Wheat Bread 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.
Contains less Sodium -23.6%
Contains more Calcium +114.3%
Contains more Magnesium +47.5%
Contains more Potassium +31.2%
Contains more Zinc +53.1%
Contains more Copper +16.5%
Contains more Manganese +35.1%
Contains more Selenium +430.2%
Equal in Iron - 4.09
Equal in Phosphorus - 188
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains less Sodium -23.6%
Contains more Calcium +114.3%
Contains more Magnesium +47.5%
Contains more Potassium +31.2%
Contains more Zinc +53.1%
Contains more Copper +16.5%
Contains more Manganese +35.1%
Contains more Selenium +430.2%
Equal in Iron - 4.09
Equal in Phosphorus - 188

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +529.2%
Contains more Vitamin K +150.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +65.7%
Contains more Vitamin B2 +20.5%
Contains more Vitamin B3 +40.8%
Equal in Vitamin B5 - 0.456
Equal in Vitamin B6 - 0.153
Equal in Folate - 86
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +529.2%
Contains more Vitamin K +150.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +65.7%
Contains more Vitamin B2 +20.5%
Contains more Vitamin B3 +40.8%
Equal in Vitamin B5 - 0.456
Equal in Vitamin B6 - 0.153
Equal in Folate - 86

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +148.2%
Contains more Carbs +39.3%
Contains more Protein +93.7%
Contains more Water +614.7%
Contains more Other +66.9%
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Fats +148.2%
Contains more Carbs +39.3%
Contains more Protein +93.7%
Contains more Water +614.7%
Contains more Other +66.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +146.2%
Contains more Polyunsaturated fat +213.3%
Contains less Saturated Fat -39.4%
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +146.2%
Contains more Polyunsaturated fat +213.3%
Contains less Saturated Fat -39.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Wheat Bread
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Wheat Bread Opinion
Net carbs 74.26g 51.07g Graham cracker
Protein 6.69g 12.96g Wheat Bread
Fats 10.6g 4.27g Graham cracker
Carbs 77.66g 55.77g Graham cracker
Calories 430kcal 313kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g 6.42g Wheat Bread
Fiber 3.4g 4.7g Wheat Bread
Calcium 77mg 165mg Wheat Bread
Iron 3.78mg 4.09mg Wheat Bread
Magnesium 40mg 59mg Wheat Bread
Phosphorus 185mg 188mg Wheat Bread
Potassium 170mg 223mg Wheat Bread
Sodium 459mg 601mg Graham cracker
Zinc 0.96mg 1.47mg Wheat Bread
Copper 0.17mg 0.198mg Wheat Bread
Manganese 1.019mg 1.377mg Wheat Bread
Selenium 6.3µg 33.4µg Wheat Bread
Vitamin A 2IU 0IU Graham cracker
Vitamin E 1.51mg 0.24mg Graham cracker
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.265mg 0.439mg Wheat Bread
Vitamin B2 0.317mg 0.382mg Wheat Bread
Vitamin B3 4.439mg 6.25mg Wheat Bread
Vitamin B5 0.42mg 0.456mg Wheat Bread
Vitamin B6 0.156mg 0.153mg Graham cracker
Folate 91µg 86µg Graham cracker
Vitamin K 14.3µg 5.7µg Graham cracker
Tryptophan 0.092mg Wheat Bread
Threonine 0.299mg Wheat Bread
Isoleucine 0.258mg Wheat Bread
Leucine 0.461mg Wheat Bread
Lysine 0.215mg Wheat Bread
Methionine 0.105mg Wheat Bread
Phenylalanine 0.315mg Wheat Bread
Valine 0.31mg Wheat Bread
Histidine 0.15mg Wheat Bread
Trans Fat 0.055g Wheat Bread
Saturated Fat 1.633g 0.989g Wheat Bread
Monounsaturated Fat 2.509g 1.019g Graham cracker
Polyunsaturated fat 5.388g 1.72g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g 0g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g 0g Graham cracker
Omega-3 - ALA 0.599g 0.161g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
Graham cracker
38%
Wheat Bread
Minerals Daily Need Coverage Score
60%
Graham cracker
89%
Wheat Bread

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 18.43g)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.644g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 142mg)
Which food is cheaper?
Graham cracker
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.

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.