Graham cracker vs. French bread — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and french bread

Graham cracker has more manganese, vitamin K, vitamin E, and phosphorus, while french bread has more selenium, vitamin B1, folate, and vitamin B3.
French bread covers your daily need for selenium, 43% more than graham cracker.
Graham cracker contains 29 times more vitamin K than french bread. While graham cracker contains 14.3µg of vitamin K, french bread contains only 0.5µg.
The amount of saturated fat in french bread is lower.

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

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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

French bread

Contains more MagnesiumMagnesium	+29%
Contains more CalciumCalcium	+63.8%
Contains more PotassiumPotassium	+21.4%
Contains more CopperCopper	+13.3%
Contains more PhosphorusPhosphorus	+46.8%
Contains less SodiumSodium	-36.3%
Contains more ManganeseManganese	+77.8%

Contains more SeleniumSelenium

+371.4%

~equal in Iron ~3.87mg

~equal in Zinc ~1.05mg

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

French bread

Contains more Vitamin EVitamin E	+694.7%
Contains more Vitamin B6Vitamin B6	+62.5%
Contains more Vitamin KVitamin K	+2760%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+61.1%
Contains more Vitamin B2Vitamin B2	+16.7%
Contains more Vitamin B3Vitamin B3	+21.2%
Contains more Vitamin B5Vitamin B5	+46.7%
Contains more FolateFolate	+53.8%
Contains more CholineCholine	+196.6%

~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	29.7µg	43%
Polyunsaturated fat	5.388g	0.83g	30%
Manganese	1.019mg	0.573mg	19%
Starch	46.56g		19%
Vitamin B1	0.265mg	0.427mg	14%
Fats	10.6g	2.14g	13%
Protein	6.69g	13g	13%
Folate	91µg	140µg	12%
Vitamin K	14.3µg	0.5µg	12%
Sodium	459mg	720mg	11%
Vitamin E	1.51mg	0.19mg	9%
Phosphorus	185mg	126mg	8%
Calories	430kcal	319kcal	6%
Vitamin B3	4.439mg	5.38mg	6%
Saturated fat	1.633g	0.502g	5%
Carbs	77.66g	61.93g	5%
Monounsaturated fat	2.509g	0.386g	5%
Vitamin B6	0.156mg	0.096mg	5%
Vitamin B2	0.317mg	0.37mg	4%
Vitamin B5	0.42mg	0.616mg	4%
Calcium	77mg	47mg	3%
Choline	5.9mg	17.5mg	2%
Magnesium	40mg	31mg	2%
Copper	0.17mg	0.15mg	2%
Zinc	0.96mg	1.05mg	1%
Fructose	0.99g		1%
Fiber	3.4g	3.1g	1%
Iron	3.78mg	3.87mg	1%
Potassium	170mg	140mg	1%
Vitamin C	0mg	0.2mg	0%
Net carbs	74.26g	58.83g	N/A
Sugar	24.85g	3.59g	N/A
Trans fat	0.055g		N/A
Tryptophan		0.134mg	0%
Threonine		0.316mg	0%
Isoleucine		0.416mg	0%
Leucine		0.762mg	0%
Lysine		0.328mg	0%
Methionine		0.168mg	0%
Phenylalanine		0.543mg	0%
Valine		0.476mg	0%
Histidine		0.234mg	0%
Omega-3 - ALA	0.599g	0.05g	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