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

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Summary of differences between graham cracker and bread sticks

Graham cracker has more manganese, vitamin K, phosphorus, and vitamin B6, while bread sticks have more selenium, vitamin B1, vitamin B2, folate, and iron.
Bread sticks cover your daily need for selenium, 57% more than graham cracker.
Graham cracker contains 7 times more vitamin K than bread sticks. While graham cracker contains 14.3µg of vitamin K, bread sticks contain only 2.2µg.
The amount of sodium in graham cracker is lower.

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

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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.

Graham cracker

Bread sticks

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%

Contains more IronIron	+13.2%
Contains more CopperCopper	+10.6%
Contains more SeleniumSelenium	+495.2%

~equal in Zinc ~0.88mg

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

Bread sticks

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

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%

~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	6.3µg	37.5µg	57%
Vitamin B1	0.265mg	0.589mg	27%
Manganese	1.019mg	0.557mg	20%
Starch	46.56g		19%
Vitamin B2	0.317mg	0.553mg	18%
Folate	91µg	162µg	18%
Polyunsaturated fat	5.388g	3.628g	12%
Protein	6.69g	12g	11%
Sodium	459mg	713mg	11%
Vitamin K	14.3µg	2.2µg	10%
Phosphorus	185mg	121mg	9%
Calcium	77mg	22mg	6%
Iron	3.78mg	4.28mg	6%
Vitamin B6	0.156mg	0.073mg	6%
Vitamin B3	4.439mg	5.281mg	5%
Carbs	77.66g	68.4g	3%
Vitamin E	1.51mg	1.01mg	3%
Monounsaturated fat	2.509g	3.568g	3%
Magnesium	40mg	32mg	2%
Choline	5.9mg	14.6mg	2%
Fats	10.6g	9.5g	2%
Copper	0.17mg	0.188mg	2%
Fiber	3.4g	3g	2%
Vitamin B5	0.42mg	0.54mg	2%
Fructose	0.99g		1%
Saturated fat	1.633g	1.41g	1%
Calories	430kcal	412kcal	1%
Potassium	170mg	124mg	1%
Zinc	0.96mg	0.88mg	1%
Net carbs	74.26g	65.4g	N/A
Sugar	24.85g	1.26g	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