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  6. Graham cracker vs. Bran raw

Graham cracker vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between graham cracker and bran raw?

  • Graham cracker is richer in vitamin B3, yet bran raw is richer in manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, copper, vitamin B5, and iron.
  • Bran raw's daily need coverage for manganese is 200% higher.
  • Graham cracker has 5 times more vitamin B3 than bran raw. Graham cracker has 4.439mg of vitamin B3, while bran raw has 0.934mg.
  • Bran raw has a lower glycemic index than graham cracker.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Oat bran, raw types in this comparison.

Infographic

Graham cracker vs Bran raw infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +32.8%
Contains more MagnesiumMagnesium +487.5%
Contains more PotassiumPotassium +232.9%
Contains more IronIron +43.1%
Contains more CopperCopper +137.1%
Contains more ZincZinc +224%
Contains more PhosphorusPhosphorus +296.8%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +452.5%
Contains more SeleniumSelenium +617.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin EVitamin E +49.5%
Contains more Vitamin B2Vitamin B2 +44.1%
Contains more Vitamin B3Vitamin B3 +375.3%
Contains more Vitamin KVitamin K +346.9%
Contains more FolateFolate +75%
Contains more Vitamin B1Vitamin B1 +341.5%
Contains more Vitamin B5Vitamin B5 +255.7%
Contains more CholineCholine +445.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Bran raw DV% diff.
Manganese 1.019mg 5.63mg 200%
Phosphorus 185mg 734mg 78%
Vitamin B1 0.265mg 1.17mg 75%
Selenium 6.3µg 45.2µg 71%
Fiber 3.4g 15.4g 48%
Magnesium 40mg 235mg 46%
Copper 0.17mg 0.403mg 26%
Vitamin B3 4.439mg 0.934mg 22%
Protein 6.69g 17.3g 21%
Vitamin B5 0.42mg 1.494mg 21%
Iron 3.78mg 5.41mg 20%
Zinc 0.96mg 3.11mg 20%
Sodium 459mg 4mg 20%
Starch 46.56g 19%
Polyunsaturated fat 5.388g 2.766g 17%
Potassium 170mg 566mg 12%
Folate 91µg 52µg 10%
Vitamin K 14.3µg 3.2µg 9%
Calories 430kcal 246kcal 9%
Vitamin B2 0.317mg 0.22mg 7%
Choline 5.9mg 32.2mg 5%
Fats 10.6g 7.03g 5%
Carbs 77.66g 66.22g 4%
Vitamin E 1.51mg 1.01mg 3%
Calcium 77mg 58mg 2%
Fructose 0.99g 1%
Vitamin B6 0.156mg 0.165mg 1%
Saturated fat 1.633g 1.328g 1%
Net carbs 74.26g 50.82g N/A
Sugar 24.85g 1.45g N/A
Trans fat 0.055g N/A
Monounsaturated fat 2.509g 2.376g 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +50.8%
Contains more CarbsCarbs +17.3%
Contains more ProteinProtein +158.6%
Contains more WaterWater +93.2%
Contains more OtherOther +74.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Poly. FatPolyunsaturated fat +94.8%
Contains less Sat. FatSaturated fat -18.7%
~equal in Monounsaturated fat ~2.376g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.