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  6. Graham cracker vs. Pumpernickel bread

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

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What are the differences between Graham cracker and Pumpernickel bread?

  • Graham cracker is higher in Iron, Vitamin K, Vitamin B3, and Vitamin E , yet Pumpernickel bread is higher in Selenium, Copper, Manganese, and Fiber.
  • Pumpernickel bread's daily need coverage for Selenium is 33% more.
  • Graham cracker has 18 times more Vitamin K than Pumpernickel bread. While Graham cracker has 14.3µg of Vitamin K, Pumpernickel bread has only 0.8µg.
  • The amount of Saturated Fat in Pumpernickel bread is lower.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, pumpernickel types in this article.

Infographic

Graham cracker vs Pumpernickel 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
4
:
6
Pumpernickel bread
Pumpernickel bread
Contains more Calcium +13.2%
Contains more Iron +31.7%
Contains less Sodium -23%
Contains more Magnesium +35%
Contains more Potassium +22.4%
Contains more Zinc +54.2%
Contains more Copper +68.8%
Contains more Manganese +28.1%
Contains more Selenium +288.9%
Equal in Phosphorus - 178
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Contains more Calcium +13.2%
Contains more Iron +31.7%
Contains less Sodium -23%
Contains more Magnesium +35%
Contains more Potassium +22.4%
Contains more Zinc +54.2%
Contains more Copper +68.8%
Contains more Manganese +28.1%
Contains more Selenium +288.9%
Equal in Phosphorus - 178

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
7
:
2
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin A +∞%
Contains more Vitamin E +259.5%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B6 +23.8%
Contains more Vitamin K +1687.5%
Contains more Vitamin B1 +23.4%
Equal in Vitamin B2 - 0.305
Equal in Vitamin B5 - 0.404
Equal in Folate - 93
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%
Pumpernickel 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% 9% 0% 0% 82% 71% 58% 25% 30% 70% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +259.5%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B6 +23.8%
Contains more Vitamin K +1687.5%
Contains more Vitamin B1 +23.4%
Equal in Vitamin B2 - 0.305
Equal in Vitamin B5 - 0.404
Equal in Folate - 93

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Graham cracker
Graham cracker
2
:
3
Pumpernickel bread
Pumpernickel bread
Contains more Fats +241.9%
Contains more Carbs +63.5%
Contains more Protein +30%
Contains more Water +1018%
Contains more Other +68.7%
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
Pumpernickel bread
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
Contains more Fats +241.9%
Contains more Carbs +63.5%
Contains more Protein +30%
Contains more Water +1018%
Contains more Other +68.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Graham cracker
Graham cracker
2
:
1
Pumpernickel bread
Pumpernickel bread
Contains more Monounsaturated Fat +169.2%
Contains more Polyunsaturated fat +335.6%
Contains less Saturated Fat -73.2%
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Contains more Monounsaturated Fat +169.2%
Contains more Polyunsaturated fat +335.6%
Contains less Saturated Fat -73.2%

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

All nutrients comparison - raw data values

Nutrient Graham cracker Pumpernickel bread Opinion
Net carbs 74.26g 41g Graham cracker
Protein 6.69g 8.7g Pumpernickel bread
Fats 10.6g 3.1g Graham cracker
Carbs 77.66g 47.5g Graham cracker
Calories 430kcal 250kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g 0.53g Pumpernickel bread
Fiber 3.4g 6.5g Pumpernickel bread
Calcium 77mg 68mg Graham cracker
Iron 3.78mg 2.87mg Graham cracker
Magnesium 40mg 54mg Pumpernickel bread
Phosphorus 185mg 178mg Graham cracker
Potassium 170mg 208mg Pumpernickel bread
Sodium 459mg 596mg Graham cracker
Zinc 0.96mg 1.48mg Pumpernickel bread
Copper 0.17mg 0.287mg Pumpernickel bread
Manganese 1.019mg 1.305mg Pumpernickel bread
Selenium 6.3µg 24.5µg Pumpernickel bread
Vitamin A 2IU 0IU Graham cracker
Vitamin E 1.51mg 0.42mg Graham cracker
Vitamin B1 0.265mg 0.327mg Pumpernickel bread
Vitamin B2 0.317mg 0.305mg Graham cracker
Vitamin B3 4.439mg 3.091mg Graham cracker
Vitamin B5 0.42mg 0.404mg Graham cracker
Vitamin B6 0.156mg 0.126mg Graham cracker
Folate 91µg 93µg Pumpernickel bread
Vitamin K 14.3µg 0.8µg Graham cracker
Tryptophan 0.097mg Pumpernickel bread
Threonine 0.267mg Pumpernickel bread
Isoleucine 0.334mg Pumpernickel bread
Leucine 0.602mg Pumpernickel bread
Lysine 0.248mg Pumpernickel bread
Methionine 0.155mg Pumpernickel bread
Phenylalanine 0.422mg Pumpernickel bread
Valine 0.396mg Pumpernickel bread
Histidine 0.196mg Pumpernickel bread
Trans Fat 0.055g Pumpernickel bread
Saturated Fat 1.633g 0.437g Pumpernickel bread
Monounsaturated Fat 2.509g 0.932g Graham cracker
Polyunsaturated fat 5.388g 1.237g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g 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 Pumpernickel 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
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
60%
Graham cracker
78%
Pumpernickel bread

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 24.32g)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 1.196g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 137mg)
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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.