Graham cracker vs. White Bread — In-Depth Nutrition Comparison
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Important differences between Graham cracker and White Bread
- Graham cracker has more Manganese, Phosphorus, Vitamin K, Vitamin E , Copper, Vitamin B2, and Vitamin B6, however, White Bread has more Selenium, Vitamin B1, and Calcium.
- White Bread's daily need coverage for Selenium is 29% more.
- Graham cracker has 72 times more Vitamin K than White Bread. Graham cracker has 14.3µg of Vitamin K, while White Bread has 0.2µg.
The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, white, commercially prepared (includes soft bread crumbs).
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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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Magnesium
+73.9%
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Phosphorus
+88.8%
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Potassium
+34.9%
Contains
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Zinc
+29.7%
Contains
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Copper
+68.3%
Contains
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Manganese
+90.1%
Contains
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Calcium
+87%
Contains
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Selenium
+249.2%
Equal in Iron - 3.61
Equal in Sodium - 490
Contains
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Magnesium
+73.9%
Contains
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Phosphorus
+88.8%
Contains
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Potassium
+34.9%
Contains
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Zinc
+29.7%
Contains
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Copper
+68.3%
Contains
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Manganese
+90.1%
Contains
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Calcium
+87%
Contains
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Selenium
+249.2%
Equal in Iron - 3.61
Equal in Sodium - 490
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
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Vitamin A
+100%
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Vitamin E
+586.4%
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Vitamin B2
+30.5%
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Vitamin B6
+79.3%
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Vitamin K
+7050%
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Vitamin B1
+101.1%
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Vitamin B5
+27.6%
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Folate
+22%
Equal in Vitamin B3 - 4.78
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Vitamin A
+100%
Contains
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Vitamin E
+586.4%
Contains
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Vitamin B2
+30.5%
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Vitamin B6
+79.3%
Contains
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Vitamin K
+7050%
Contains
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Vitamin B1
+101.1%
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Vitamin B5
+27.6%
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Folate
+22%
Equal in Vitamin B3 - 4.78
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+218.3%
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Carbs
+57.1%
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Protein
+32.3%
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Water
+974.3%
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Other
+19.3%
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Contains
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Fats
+218.3%
Contains
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Carbs
+57.1%
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Protein
+32.3%
Contains
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Water
+974.3%
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Other
+19.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+318.9%
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Polyunsaturated fat
+236.3%
Contains
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Saturated Fat
-57.3%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
0.698 g
Monounsaturated Fat:
0.599 g
Polyunsaturated fat:
1.602 g
Contains
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Monounsaturated Fat
+318.9%
Contains
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Polyunsaturated fat
+236.3%
Contains
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Saturated Fat
-57.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+25.3%
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Sucrose
+∞%
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Glucose
+51%
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Fructose
+145.5%
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Maltose
+∞%
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
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
Contains
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Starch
+25.3%
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Sucrose
+∞%
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Glucose
+51%
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Fructose
+145.5%
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Maltose
+∞%
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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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 46.72g |
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| Protein | 6.69g | 8.85g |
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| Fats | 10.6g | 3.33g |
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| Carbs | 77.66g | 49.42g |
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| Calories | 430kcal | 266kcal |
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| Starch | 46.56g | 37.17g |
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| Fructose | 0.99g | 2.43g |
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| Sugar | 24.85g | 5.67g |
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| Fiber | 3.4g | 2.7g |
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| Calcium | 77mg | 144mg |
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| Iron | 3.78mg | 3.61mg |
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| Magnesium | 40mg | 23mg |
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| Phosphorus | 185mg | 98mg |
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| Potassium | 170mg | 126mg |
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| Sodium | 459mg | 490mg |
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| Zinc | 0.96mg | 0.74mg |
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| Copper | 0.17mg | 0.101mg |
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| Manganese | 1.019mg | 0.536mg |
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| Selenium | 6.3µg | 22µg |
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| Vitamin A | 2IU | 1IU |
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| Vitamin E | 1.51mg | 0.22mg |
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| Vitamin B1 | 0.265mg | 0.533mg |
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| Vitamin B2 | 0.317mg | 0.243mg |
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| Vitamin B3 | 4.439mg | 4.78mg |
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| Vitamin B5 | 0.42mg | 0.536mg |
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| Vitamin B6 | 0.156mg | 0.087mg |
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| Folate | 91µg | 111µg |
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| Vitamin K | 14.3µg | 0.2µg |
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| Trans Fat | 0.055g | 0.027g |
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| Saturated Fat | 1.633g | 0.698g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Monounsaturated Fat | 2.509g | 0.599g |
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| Polyunsaturated fat | 5.388g | 1.602g |
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| Omega-6 - Eicosadienoic acid | 0.004g | 0.002g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g | 0g |
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| Omega-3 - ALA | 0.599g | 0.166g |
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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
35%
35%
Minerals Daily Need Coverage Score
60%
56%
Comparison summary
Which food is lower in Sugar?
White Bread is lower in Sugar (difference - 19.18g)
Which food is lower in Saturated Fat?
White Bread is lower in Saturated Fat (difference - 0.935g)
Which food is lower in glycemic index?
White Bread is lower in glycemic index (difference - 1)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
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 ($)
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.