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

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Summary of differences between bread sticks and graham cracker

Bread sticks have more selenium, vitamin B1, vitamin B2, folate, and iron, while graham cracker has more manganese, vitamin K, phosphorus, and vitamin B6.
Bread sticks cover your daily need for selenium, 57% more than graham cracker.
Bread sticks contain 2 times more vitamin B1 than graham cracker. While bread sticks contain 0.589mg of vitamin B1, graham cracker contains only 0.265mg.
The amount of sodium in graham cracker is lower.

These are the specific foods used in this comparison Bread sticks, plain and Cookies, graham crackers, plain or honey (includes cinnamon).

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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.

Bread sticks

Graham cracker

Contains more IronIron	+13.2%
Contains more SeleniumSelenium	+495.2%

Contains more MagnesiumMagnesium	+25%
Contains more CalciumCalcium	+250%
Contains more PotassiumPotassium	+37.1%
Contains more PhosphorusPhosphorus	+52.9%
Contains less SodiumSodium	-35.6%
Contains more ManganeseManganese	+82.9%

~equal in Copper ~0.17mg

~equal in Zinc ~0.96mg

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.

Bread sticks

Graham cracker

Contains more Vitamin B1Vitamin B1	+122.3%
Contains more Vitamin B2Vitamin B2	+74.4%
Contains more Vitamin B3Vitamin B3	+19%
Contains more Vitamin B5Vitamin B5	+28.6%
Contains more FolateFolate	+78%
Contains more CholineCholine	+147.5%

Contains more Vitamin EVitamin E	+49.5%
Contains more Vitamin B6Vitamin B6	+113.7%
Contains more Vitamin KVitamin K	+550%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	37.5µg	6.3µg	57%
Vitamin B1	0.589mg	0.265mg	27%
Manganese	0.557mg	1.019mg	20%
Starch		46.56g	19%
Vitamin B2	0.553mg	0.317mg	18%
Folate	162µg	91µg	18%
Polyunsaturated fat	3.628g	5.388g	12%
Protein	12g	6.69g	11%
Sodium	713mg	459mg	11%
Vitamin K	2.2µg	14.3µg	10%
Phosphorus	121mg	185mg	9%
Calcium	22mg	77mg	6%
Iron	4.28mg	3.78mg	6%
Vitamin B6	0.073mg	0.156mg	6%
Vitamin B3	5.281mg	4.439mg	5%
Carbs	68.4g	77.66g	3%
Vitamin E	1.01mg	1.51mg	3%
Monounsaturated fat	3.568g	2.509g	3%
Magnesium	32mg	40mg	2%
Choline	14.6mg	5.9mg	2%
Fats	9.5g	10.6g	2%
Copper	0.188mg	0.17mg	2%
Fiber	3g	3.4g	2%
Vitamin B5	0.54mg	0.42mg	2%
Fructose		0.99g	1%
Saturated fat	1.41g	1.633g	1%
Calories	412kcal	430kcal	1%
Potassium	124mg	170mg	1%
Zinc	0.88mg	0.96mg	1%
Net carbs	65.4g	74.26g	N/A
Sugar	1.26g	24.85g	N/A
Trans fat		0.055g	N/A
Tryptophan	0.139mg		0%
Threonine	0.338mg		0%
Isoleucine	0.458mg		0%
Leucine	0.835mg		0%
Lysine	0.281mg		0%
Methionine	0.212mg		0%
Phenylalanine	0.59mg		0%
Valine	0.516mg		0%
Histidine	0.258mg		0%
Omega-3 - ALA		0.599g	N/A
Omega-6 - Gamma-linoleic acid		0.024g	N/A
Omega-6 - Eicosadienoic acid		0.004g	N/A
Omega-6 - Linoleic acid		4.735g	N/A