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

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Significant differences between graham cracker and oat bread

Graham cracker has more vitamin K, manganese, iron, vitamin E, vitamin B6, and phosphorus; however, oat bread is richer in selenium and vitamin B1.
Oat bread covers your daily selenium needs 43% more than graham cracker.
Oat bread has 12 times less vitamin K than graham cracker. Graham cracker has 14.3µg of vitamin K, while oat bread has 1.2µg.
Oat bread contains less saturated fat.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, oat bran.

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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

Oat bread

Contains more MagnesiumMagnesium	+14.3%
Contains more CalciumCalcium	+18.5%
Contains more PotassiumPotassium	+15.6%
Contains more IronIron	+21.2%
Contains more CopperCopper	+25.9%
Contains more PhosphorusPhosphorus	+31.2%
Contains more ManganeseManganese	+30.8%

Contains less SodiumSodium	-23.1%
Contains more SeleniumSelenium	+376.2%

~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

Oat bread

Contains more Vitamin EVitamin E	+243.2%
Contains more Vitamin B6Vitamin B6	+113.7%
Contains more Vitamin KVitamin K	+1091.7%
Contains more FolateFolate	+12.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+90.2%
Contains more Vitamin B5Vitamin B5	+38.3%
Contains more CholineCholine	+216.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.346mg

~equal in Vitamin B3 ~4.831mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	6.3µg	30µg	43%
Polyunsaturated fat	5.388g	1.694g	25%
Vitamin B1	0.265mg	0.504mg	20%
Starch	46.56g		19%
Carbs	77.66g	39.8g	13%
Vitamin K	14.3µg	1.2µg	11%
Calories	430kcal	236kcal	10%
Manganese	1.019mg	0.779mg	10%
Fats	10.6g	4.4g	10%
Iron	3.78mg	3.12mg	8%
Protein	6.69g	10.4g	7%
Vitamin E	1.51mg	0.44mg	7%
Phosphorus	185mg	141mg	6%
Vitamin B6	0.156mg	0.073mg	6%
Sodium	459mg	353mg	5%
Fiber	3.4g	4.5g	4%
Copper	0.17mg	0.135mg	4%
Saturated fat	1.633g	0.697g	4%
Folate	91µg	81µg	3%
Vitamin B5	0.42mg	0.581mg	3%
Choline	5.9mg	18.7mg	2%
Vitamin B3	4.439mg	4.831mg	2%
Monounsaturated fat	2.509g	1.59g	2%
Vitamin B2	0.317mg	0.346mg	2%
Fructose	0.99g		1%
Zinc	0.96mg	0.89mg	1%
Potassium	170mg	147mg	1%
Calcium	77mg	65mg	1%
Magnesium	40mg	35mg	1%
Net carbs	74.26g	35.3g	N/A
Sugar	24.85g	7.7g	N/A
Vitamin A	0µg	2µg	0%
Trans fat	0.055g		N/A
Tryptophan		0.131mg	0%
Threonine		0.299mg	0%
Isoleucine		0.399mg	0%
Leucine		0.733mg	0%
Lysine		0.297mg	0%
Methionine		0.179mg	0%
Phenylalanine		0.518mg	0%
Valine		0.461mg	0%
Histidine		0.225mg	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