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

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How are graham cracker and wheat Bread different?

Graham cracker is richer in vitamin E and vitamin K, while wheat Bread is higher in selenium, manganese, vitamin B1, vitamin B3, calcium, and fiber.
Wheat Bread covers your daily need for selenium, 49% more than graham cracker.
Graham cracker contains 6 times more vitamin E than wheat Bread. Graham cracker contains 1.51mg of vitamin E, while wheat Bread contains 0.24mg.
Graham cracker is lower in sodium.
Graham cracker has a higher glycemic index (74) than wheat Bread (60).

Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, wheat, toasted 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.

Graham cracker

Wheat Bread

Contains less SodiumSodium

-23.6%

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%

~equal in Iron ~4.09mg

~equal in Phosphorus ~188mg

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

Wheat Bread

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

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%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.456mg

~equal in Vitamin B6 ~0.153mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~86µg

All nutrients comparison - raw data values

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