Graham cracker vs. Multigrain bread — In-Depth Nutrition Comparison
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How are Graham cracker and Multigrain bread different?
- Graham cracker is higher in Vitamin B2, Iron, and Vitamin K, however, Multigrain bread is richer in Selenium, Manganese, Fiber, Copper, Magnesium, Vitamin B6, and Phosphorus.
- Daily need coverage for Selenium from Multigrain bread is 54% higher.
- Graham cracker contains 10 times more Vitamin K than Multigrain bread. While Graham cracker contains 14.3µg of Vitamin K, Multigrain bread contains only 1.5µg.
Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, multi-grain, toasted (includes whole-grain) are the varieties 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.
| Contains more IronIron | +39% |
| Contains more MagnesiumMagnesium | +112.5% |
| Contains more CalciumCalcium | +44.2% |
| Contains more PotassiumPotassium | +47.1% |
| Contains more CopperCopper | +80.6% |
| Contains more ZincZinc | +92.7% |
| Contains more PhosphorusPhosphorus | +33.5% |
| Contains more ManganeseManganese | +116% |
| Contains more SeleniumSelenium | +468.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +277.5% |
| Contains more Vitamin B2Vitamin B2 | +123.2% |
| Contains more Vitamin B5Vitamin B5 | +15.1% |
| Contains more Vitamin KVitamin K | +853.3% |
| Contains more FolateFolate | +30% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +83.3% |
| Contains more CholineCholine | +388.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
14.52 g
Fats:
4.6 g
Carbs:
47.11 g
Water:
31.46 g
Other:
2.31 g
| Contains more FatsFats | +130.4% |
| Contains more CarbsCarbs | +64.8% |
| Contains more ProteinProtein | +117% |
| Contains more WaterWater | +828% |
| Contains more OtherOther | +39.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.633 g
Monounsaturated Fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated Fat:
Sat. Fat
0.948 g
Monounsaturated Fat:
Mono. Fat
0.826 g
Polyunsaturated fat:
Poly. Fat
2.035 g
| Contains more Mono. FatMonounsaturated Fat | +203.8% |
| Contains more Poly. FatPolyunsaturated fat | +164.8% |
| Contains less Sat. FatSaturated Fat | -41.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
1.84 g
Fructose:
2.67 g
Lactose:
0.62 g
Maltose:
1.82 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +76.9% |
| Contains more FructoseFructose | +169.7% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 430kcal | 288kcal |
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| Protein | 6.69g | 14.52g |
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| Fats | 10.6g | 4.6g |
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| Vitamin C | 0mg | 0.1mg |
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| Net carbs | 74.26g | 39.01g |
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| Carbs | 77.66g | 47.11g |
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| Magnesium | 40mg | 85mg |
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| Calcium | 77mg | 111mg |
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| Potassium | 170mg | 250mg |
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| Iron | 3.78mg | 2.72mg |
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| Sugar | 24.85g | 6.94g |
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| Fiber | 3.4g | 8.1g |
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| Copper | 0.17mg | 0.307mg |
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| Zinc | 0.96mg | 1.85mg |
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| Starch | 46.56g |
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| Phosphorus | 185mg | 247mg |
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| Sodium | 459mg | 414mg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 1.51mg | 0.4mg |
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| Manganese | 1.019mg | 2.201mg |
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| Selenium | 6.3µg | 35.8µg |
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| Vitamin B1 | 0.265mg | 0.243mg |
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| Vitamin B2 | 0.317mg | 0.142mg |
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| Vitamin B3 | 4.439mg | 4.394mg |
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| Vitamin B5 | 0.42mg | 0.365mg |
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| Vitamin B6 | 0.156mg | 0.286mg |
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| Vitamin K | 14.3µg | 1.5µg |
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| Folate | 91µg | 70µg |
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| Trans Fat | 0.055g | 0g |
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| Choline | 5.9mg | 28.8mg |
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| Saturated Fat | 1.633g | 0.948g |
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| Monounsaturated Fat | 2.509g | 0.826g |
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| Polyunsaturated fat | 5.388g | 2.035g |
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| Tryptophan | 0.135mg |
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| Threonine | 0.294mg |
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| Isoleucine | 0.351mg |
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| Leucine | 0.604mg |
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| Lysine | 0.314mg |
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| Methionine | 0.15mg |
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| Phenylalanine | 0.421mg |
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| Valine | 0.432mg |
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| Histidine | 0.215mg |
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| Fructose | 0.99g | 2.67g |
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| Omega-3 - ALA | 0.599g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-6 - Eicosadienoic acid | 0.004g | 0g |
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| Omega-6 - Linoleic acid | 4.735g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
26%
Minerals Daily Need Coverage Score
60%
101%
Comparison summary
Which food is lower in Sugar?
Multigrain bread is lower in Sugar (difference - 17.91g)
Which food contains less Sodium?
Multigrain bread contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Multigrain bread is lower in Saturated Fat (difference - 0.685g)
Which food is lower in glycemic index?
Multigrain bread is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Multigrain bread is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)