Graham cracker vs. Irish soda bread — In-Depth Nutrition Comparison
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A recap on differences between Graham cracker and Irish soda bread
- Graham cracker has more Manganese, Iron, Vitamin B3, Folate, Phosphorus, and Vitamin B6, however, Irish soda bread is higher in Selenium, and Vitamin A RAE.
- Graham cracker covers your daily Manganese needs 29% more than Irish soda bread.
- Irish soda bread contains 2 times less Folate than Graham cracker. Graham cracker contains 91µg of Folate, while Irish soda bread contains 47µg.
Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, irish soda, prepared from recipe.
Infographic
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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.
Contains
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Iron
+40.5%
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Magnesium
+73.9%
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Phosphorus
+62.3%
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Zinc
+68.4%
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Copper
+30.8%
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Manganese
+187%
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Potassium
+56.5%
Contains
less
Sodium
-13.3%
Contains
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Selenium
+154%
Equal in Calcium - 81
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Iron
+40.5%
Contains
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Magnesium
+73.9%
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Phosphorus
+62.3%
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Zinc
+68.4%
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Copper
+30.8%
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Manganese
+187%
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Potassium
+56.5%
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Sodium
-13.3%
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Selenium
+154%
Equal in Calcium - 81
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.
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Vitamin B2
+17.8%
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Vitamin B3
+84.6%
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Vitamin B5
+68%
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Vitamin B6
+88%
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Folate
+93.6%
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Vitamin A
+9600%
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Vitamin C
+∞%
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Vitamin B1
+12.5%
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Vitamin B12
+∞%
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Vitamin B2
+17.8%
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Vitamin B3
+84.6%
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Vitamin B5
+68%
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Vitamin B6
+88%
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Folate
+93.6%
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Vitamin A
+9600%
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Vitamin C
+∞%
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Vitamin B1
+12.5%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+112%
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Carbs
+38.7%
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Water
+787.9%
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Other
+38.6%
Equal in Protein - 6.6
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
6.6 g
Fats:
5 g
Carbs:
56 g
Water:
30.1 g
Other:
2.3 g
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Fats
+112%
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Carbs
+38.7%
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Water
+787.9%
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Other
+38.6%
Equal in Protein - 6.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+25.5%
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Polyunsaturated fat
+264.5%
Contains
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Saturated Fat
-32%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
1.111 g
Monounsaturated Fat:
1.999 g
Polyunsaturated fat:
1.478 g
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Monounsaturated Fat
+25.5%
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Polyunsaturated fat
+264.5%
Contains
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Saturated Fat
-32%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 53.4g |
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| Protein | 6.69g | 6.6g |
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| Fats | 10.6g | 5g |
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| Carbs | 77.66g | 56g |
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| Calories | 430kcal | 290kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 24.85g |
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| Fiber | 3.4g | 2.6g |
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| Calcium | 77mg | 81mg |
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| Iron | 3.78mg | 2.69mg |
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| Magnesium | 40mg | 23mg |
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| Phosphorus | 185mg | 114mg |
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| Potassium | 170mg | 266mg |
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| Sodium | 459mg | 398mg |
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| Zinc | 0.96mg | 0.57mg |
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| Copper | 0.17mg | 0.13mg |
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| Manganese | 1.019mg | 0.355mg |
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| Selenium | 6.3µg | 16µg |
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| Vitamin A | 2IU | 194IU |
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| Vitamin A RAE | 0µg | 48µg |
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| Vitamin E | 1.51mg |
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| Vitamin C | 0mg | 0.8mg |
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| Vitamin B1 | 0.265mg | 0.298mg |
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| Vitamin B2 | 0.317mg | 0.269mg |
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| Vitamin B3 | 4.439mg | 2.405mg |
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| Vitamin B5 | 0.42mg | 0.25mg |
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| Vitamin B6 | 0.156mg | 0.083mg |
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| Folate | 91µg | 47µg |
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| Vitamin B12 | 0µg | 0.05µg |
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| Vitamin K | 14.3µg |
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| Tryptophan | 0.072mg |
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| Threonine | 0.201mg |
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| Isoleucine | 0.234mg |
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| Leucine | 0.436mg |
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| Lysine | 0.219mg |
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| Methionine | 0.138mg |
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| Phenylalanine | 0.3mg |
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| Valine | 0.283mg |
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| Histidine | 0.159mg |
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| Cholesterol | 0mg | 18mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 1.633g | 1.111g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Monounsaturated Fat | 2.509g | 1.999g |
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| Polyunsaturated fat | 5.388g | 1.478g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
23%
Minerals Daily Need Coverage Score
60%
46%
Comparison summary
Which food is lower in Sugar?
Irish soda bread is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Irish soda bread contains less Sodium (difference - 61mg)
Which food is lower in Saturated Fat?
Irish soda bread is lower in Saturated Fat (difference - 0.522g)
Which food is lower in glycemic index?
Irish soda bread is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 18mg)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)