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 for 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.
- Multigrain bread has a lower glycemic index (62) than graham cracker (74).
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 6.3µg | 35.8µg | 54% |
| Manganese | 1.019mg | 2.201mg | 51% |
| Polyunsaturated fat | 5.388g | 2.035g | 22% |
| Fiber | 3.4g | 8.1g | 19% |
| Starch | 46.56g | 19% | |
| Protein | 6.69g | 14.52g | 16% |
| Copper | 0.17mg | 0.307mg | 15% |
| Iron | 3.78mg | 2.72mg | 13% |
| Vitamin B2 | 0.317mg | 0.142mg | 13% |
| Vitamin K | 14.3µg | 1.5µg | 11% |
| Magnesium | 40mg | 85mg | 11% |
| Carbs | 77.66g | 47.11g | 10% |
| Vitamin B6 | 0.156mg | 0.286mg | 10% |
| Fats | 10.6g | 4.6g | 9% |
| Phosphorus | 185mg | 247mg | 9% |
| Zinc | 0.96mg | 1.85mg | 8% |
| Calories | 430kcal | 288kcal | 7% |
| Vitamin E | 1.51mg | 0.4mg | 7% |
| Folate | 91µg | 70µg | 5% |
| Choline | 5.9mg | 28.8mg | 4% |
| Monounsaturated fat | 2.509g | 0.826g | 4% |
| Saturated fat | 1.633g | 0.948g | 3% |
| Calcium | 77mg | 111mg | 3% |
| Sodium | 459mg | 414mg | 2% |
| Vitamin B1 | 0.265mg | 0.243mg | 2% |
| Potassium | 170mg | 250mg | 2% |
| Fructose | 0.99g | 2.67g | 2% |
| Vitamin B5 | 0.42mg | 0.365mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 74.26g | 39.01g | N/A |
| Sugar | 24.85g | 6.94g | N/A |
| Vitamin B3 | 4.439mg | 4.394mg | 0% |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.135mg | 0% | |
| Threonine | 0.294mg | 0% | |
| Isoleucine | 0.351mg | 0% | |
| Leucine | 0.604mg | 0% | |
| Lysine | 0.314mg | 0% | |
| Methionine | 0.15mg | 0% | |
| Phenylalanine | 0.421mg | 0% | |
| Valine | 0.432mg | 0% | |
| Histidine | 0.215mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
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
