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

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How are wheat Bread and graham cracker different?

Wheat Bread is richer in selenium, manganese, vitamin B1, vitamin B3, calcium, and fiber, while graham cracker is higher in vitamin E and vitamin K.
Wheat Bread covers your daily need for selenium, 49% more than graham cracker.
Wheat Bread contains 2 times more calcium than graham cracker. Wheat Bread contains 165mg of calcium, while graham cracker contains 77mg.
Graham cracker is lower in sodium.
Graham cracker has a higher glycemic index (74) than wheat Bread (60).

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

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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.

Wheat Bread

Graham cracker

Contains more MagnesiumMagnesium	+47.5%
Contains more CalciumCalcium	+114.3%
Contains more PotassiumPotassium	+31.2%
Contains more CopperCopper	+16.5%
Contains more ZincZinc	+53.1%
Contains more ManganeseManganese	+35.1%
Contains more SeleniumSelenium	+430.2%

Contains less SodiumSodium

-23.6%

~equal in Iron ~3.78mg

~equal in Phosphorus ~185mg

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.

Wheat Bread

Graham cracker

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+65.7%
Contains more Vitamin B2Vitamin B2	+20.5%
Contains more Vitamin B3Vitamin B3	+40.8%
Contains more CholineCholine	+274.6%

Contains more Vitamin EVitamin E	+529.2%
Contains more Vitamin KVitamin K	+150.9%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.42mg

~equal in Vitamin B6 ~0.156mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~91µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	33.4µg	6.3µg	49%
Polyunsaturated fat	1.72g	5.388g	24%
Starch		46.56g	19%
Manganese	1.377mg	1.019mg	16%
Vitamin B1	0.439mg	0.265mg	15%
Protein	12.96g	6.69g	13%
Vitamin B3	6.25mg	4.439mg	11%
Fats	4.27g	10.6g	10%
Calcium	165mg	77mg	9%
Vitamin E	0.24mg	1.51mg	8%
Carbs	55.77g	77.66g	7%
Vitamin K	5.7µg	14.3µg	7%
Sodium	601mg	459mg	6%
Calories	313kcal	430kcal	6%
Zinc	1.47mg	0.96mg	5%
Vitamin B2	0.382mg	0.317mg	5%
Fiber	4.7g	3.4g	5%
Magnesium	59mg	40mg	5%
Iron	4.09mg	3.78mg	4%
Monounsaturated fat	1.019g	2.509g	4%
Copper	0.198mg	0.17mg	3%
Saturated fat	0.989g	1.633g	3%
Choline	22.1mg	5.9mg	3%
Potassium	223mg	170mg	2%
Fructose		0.99g	1%
Vitamin B5	0.456mg	0.42mg	1%
Folate	86µg	91µg	1%
Vitamin C	0.2mg	0mg	0%
Net carbs	51.07g	74.26g	N/A
Sugar	6.42g	24.85g	N/A
Phosphorus	188mg	185mg	0%
Vitamin B6	0.153mg	0.156mg	0%
Trans fat		0.055g	N/A
Tryptophan	0.092mg		0%
Threonine	0.299mg		0%
Isoleucine	0.258mg		0%
Leucine	0.461mg		0%
Lysine	0.215mg		0%
Methionine	0.105mg		0%
Phenylalanine	0.315mg		0%
Valine	0.31mg		0%
Histidine	0.15mg		0%
Omega-3 - ALA	0.161g	0.599g	N/A
Omega-6 - Gamma-linoleic acid	0g	0.024g	N/A
Omega-6 - Eicosadienoic acid	0g	0.004g	N/A
Omega-6 - Linoleic acid		4.735g	N/A