Graham cracker vs. Crouton — In-Depth Nutrition Comparison

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A recap on the differences between graham cracker and crouton

Graham cracker has more manganese, vitamin B6, and phosphorus; however, crouton is higher in selenium, vitamin B1, folate, fiber, and vitamin B3.
Crouton covers your daily selenium needs 57% more than graham cracker.
Crouton contains 6 times less vitamin B6 than graham cracker. Graham cracker contains 0.156mg of vitamin B6, while crouton contains 0.026mg.
Graham cracker has less sodium.

Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Croutons, 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

Crouton

Contains more MagnesiumMagnesium	+29%
Contains more PotassiumPotassium	+37.1%
Contains more PhosphorusPhosphorus	+60.9%
Contains less SodiumSodium	-34.2%
Contains more ManganeseManganese	+103.8%

Contains more SeleniumSelenium

+495.2%

~equal in Calcium ~76mg

~equal in Iron ~4.08mg

~equal in Copper ~0.163mg

~equal in Zinc ~0.89mg

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

Crouton

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+16.5%
Contains more Vitamin B6Vitamin B6	+500%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+135.1%
Contains more Vitamin B3Vitamin B3	+22.5%
Contains more FolateFolate	+45.1%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.429mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	6.3µg	37.5µg	57%
Vitamin B1	0.265mg	0.623mg	30%
Polyunsaturated fat	5.388g	1.273g	27%
Manganese	1.019mg	0.5mg	23%
Starch	46.56g		19%
Vitamin K	14.3µg		12%
Sodium	459mg	698mg	10%
Protein	6.69g	11.9g	10%
Vitamin E	1.51mg		10%
Folate	91µg	132µg	10%
Phosphorus	185mg	115mg	10%
Vitamin B6	0.156mg	0.026mg	10%
Fiber	3.4g	5.1g	7%
Fats	10.6g	6.6g	6%
Vitamin B3	4.439mg	5.439mg	6%
Iron	3.78mg	4.08mg	4%
Vitamin B2	0.317mg	0.272mg	3%
Magnesium	40mg	31mg	2%
Fructose	0.99g		1%
Choline	5.9mg		1%
Saturated fat	1.633g	1.51g	1%
Calories	430kcal	407kcal	1%
Zinc	0.96mg	0.89mg	1%
Copper	0.17mg	0.163mg	1%
Potassium	170mg	124mg	1%
Carbs	77.66g	73.5g	1%
Monounsaturated fat	2.509g	3.059g	1%
Net carbs	74.26g	68.4g	N/A
Calcium	77mg	76mg	0%
Sugar	24.85g		N/A
Vitamin B5	0.42mg	0.429mg	0%
Trans fat	0.055g		N/A
Tryptophan		0.14mg	0%
Threonine		0.337mg	0%
Isoleucine		0.456mg	0%
Leucine		0.832mg	0%
Lysine		0.278mg	0%
Methionine		0.211mg	0%
Phenylalanine		0.586mg	0%
Valine		0.514mg	0%
Histidine		0.255mg	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