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  6. Graham cracker vs. Multigrain bread

Graham cracker vs. Multigrain bread — In-Depth Nutrition Comparison

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How are Graham cracker and Multigrain bread different?

  • Graham cracker is higher in Vitamin B2, Iron, and Vitamin K, however, Multigrain bread is richer in Selenium, Manganese, Fiber, Copper, Magnesium, Vitamin B6, and Phosphorus.
  • Daily need coverage for Selenium from Multigrain bread is 54% higher.
  • Graham cracker contains 10 times more Vitamin K than Multigrain bread. While Graham cracker contains 14.3µg of Vitamin K, Multigrain bread contains only 1.5µg.

Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, multi-grain, toasted (includes whole-grain) are the varieties used in this article.

Infographic

Graham cracker vs Multigrain 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.
Graham cracker
Graham cracker
1
:
9
Multigrain bread
Multigrain bread
Contains more Iron +39%
Contains more Calcium +44.2%
Contains more Magnesium +112.5%
Contains more Phosphorus +33.5%
Contains more Potassium +47.1%
Contains more Zinc +92.7%
Contains more Copper +80.6%
Contains more Manganese +116%
Contains more Selenium +468.3%
Equal in Sodium - 414
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Multigrain bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 61% 106% 23% 54% 51% 103% 288% 196%
Contains more Iron +39%
Contains more Calcium +44.2%
Contains more Magnesium +112.5%
Contains more Phosphorus +33.5%
Contains more Potassium +47.1%
Contains more Zinc +92.7%
Contains more Copper +80.6%
Contains more Manganese +116%
Contains more Selenium +468.3%
Equal in Sodium - 414

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.
Graham cracker
Graham cracker
8
:
2
Multigrain bread
Multigrain bread
Contains more Vitamin A +∞%
Contains more Vitamin E +277.5%
Contains more Vitamin B2 +123.2%
Contains more Vitamin B5 +15.1%
Contains more Folate +30%
Contains more Vitamin K +853.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +83.3%
Equal in Vitamin B1 - 0.243
Equal in Vitamin B3 - 4.394
Graham cracker
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%
Multigrain bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 1% 61% 33% 83% 22% 66% 53% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +277.5%
Contains more Vitamin B2 +123.2%
Contains more Vitamin B5 +15.1%
Contains more Folate +30%
Contains more Vitamin K +853.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +83.3%
Equal in Vitamin B1 - 0.243
Equal in Vitamin B3 - 4.394

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Graham cracker
Graham cracker
2
:
3
Multigrain bread
Multigrain bread
Contains more Fats +130.4%
Contains more Carbs +64.8%
Contains more Protein +117%
Contains more Water +828%
Contains more Other +39.2%
Graham cracker
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Multigrain bread
15% 5% 47% 31% 2%
Protein: 14.52 g
Fats: 4.6 g
Carbs: 47.11 g
Water: 31.46 g
Other: 2.31 g
Contains more Fats +130.4%
Contains more Carbs +64.8%
Contains more Protein +117%
Contains more Water +828%
Contains more Other +39.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Graham cracker
Graham cracker
2
:
1
Multigrain bread
Multigrain bread
Contains more Monounsaturated Fat +203.8%
Contains more Polyunsaturated fat +164.8%
Contains less Saturated Fat -41.9%
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Multigrain bread
25% 22% 53%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.826 g
Polyunsaturated fat: 2.035 g
Contains more Monounsaturated Fat +203.8%
Contains more Polyunsaturated fat +164.8%
Contains less Saturated Fat -41.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Graham cracker
Graham cracker
2
:
4
Multigrain bread
Multigrain bread
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +76.9%
Contains more Fructose +169.7%
Contains more Lactose +∞%
Contains more Maltose +∞%
Graham cracker
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
Multigrain bread
26% 38% 9% 26%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.84 g
Fructose: 2.67 g
Lactose: 0.62 g
Maltose: 1.82 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +76.9%
Contains more Fructose +169.7%
Contains more Lactose +∞%
Contains more Maltose +∞%

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 Multigrain bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Multigrain bread Opinion
Net carbs 74.26g 39.01g Graham cracker
Protein 6.69g 14.52g Multigrain bread
Fats 10.6g 4.6g Graham cracker
Carbs 77.66g 47.11g Graham cracker
Calories 430kcal 288kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g 2.67g Multigrain bread
Sugar 24.85g 6.94g Multigrain bread
Fiber 3.4g 8.1g Multigrain bread
Calcium 77mg 111mg Multigrain bread
Iron 3.78mg 2.72mg Graham cracker
Magnesium 40mg 85mg Multigrain bread
Phosphorus 185mg 247mg Multigrain bread
Potassium 170mg 250mg Multigrain bread
Sodium 459mg 414mg Multigrain bread
Zinc 0.96mg 1.85mg Multigrain bread
Copper 0.17mg 0.307mg Multigrain bread
Manganese 1.019mg 2.201mg Multigrain bread
Selenium 6.3µg 35.8µg Multigrain bread
Vitamin A 2IU 0IU Graham cracker
Vitamin E 1.51mg 0.4mg Graham cracker
Vitamin C 0mg 0.1mg Multigrain bread
Vitamin B1 0.265mg 0.243mg Graham cracker
Vitamin B2 0.317mg 0.142mg Graham cracker
Vitamin B3 4.439mg 4.394mg Graham cracker
Vitamin B5 0.42mg 0.365mg Graham cracker
Vitamin B6 0.156mg 0.286mg Multigrain bread
Folate 91µg 70µg Graham cracker
Vitamin K 14.3µg 1.5µg Graham cracker
Tryptophan 0.135mg Multigrain bread
Threonine 0.294mg Multigrain bread
Isoleucine 0.351mg Multigrain bread
Leucine 0.604mg Multigrain bread
Lysine 0.314mg Multigrain bread
Methionine 0.15mg Multigrain bread
Phenylalanine 0.421mg Multigrain bread
Valine 0.432mg Multigrain bread
Histidine 0.215mg Multigrain bread
Trans Fat 0.055g 0g Multigrain bread
Saturated Fat 1.633g 0.948g Multigrain bread
Monounsaturated Fat 2.509g 0.826g Graham cracker
Polyunsaturated fat 5.388g 2.035g 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 Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Multigrain 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
27%
Multigrain bread
Minerals Daily Need Coverage Score
60%
Graham cracker
101%
Multigrain bread

Comparison summary

Which food is lower in Sugar?
Multigrain bread
Multigrain bread is lower in Sugar (difference - 17.91g)
Which food contains less Sodium?
Multigrain bread
Multigrain bread contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Multigrain bread
Multigrain bread is lower in Saturated Fat (difference - 0.685g)
Which food is lower in glycemic index?
Multigrain bread
Multigrain bread is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Multigrain bread
Multigrain bread is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Multigrain bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174914/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.