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

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Important differences between graham cracker and oatmeal bread

  • Graham cracker has more iron, vitamin K, phosphorus, vitamin B3, folate, vitamin E, vitamin B6, and vitamin B2; however, oatmeal bread has more selenium and vitamin B1.
  • Oatmeal bread's daily need coverage for selenium is 33% more.
  • Graham cracker has 10 times more vitamin K than oatmeal bread. Graham cracker has 14.3µg of vitamin K, while oatmeal bread has 1.5µg.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, oatmeal.

Infographic

Graham cracker vs Oatmeal bread 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.
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 26% 20% 13% 101% 70% 28% 54% 58% 123% 134%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +19.7%
Contains more IronIron +40%
Contains more PhosphorusPhosphorus +46.8%
Contains more CopperCopper +22.9%
Contains more SeleniumSelenium +290.5%
~equal in Magnesium ~37mg
~equal in Zinc ~1.02mg
~equal in Sodium ~447mg
~equal in Manganese ~0.94mg

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% 1.7% 9.6% 0% 100% 55% 59% 20% 16% 3.8% 3.8% 47% 10%
Contains more Vitamin EVitamin E +214.6%
Contains more Vitamin B2Vitamin B2 +32.1%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more Vitamin B5Vitamin B5 +23.2%
Contains more Vitamin B6Vitamin B6 +129.4%
Contains more Vitamin KVitamin K +853.3%
Contains more FolateFolate +46.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +50.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +216.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Oatmeal bread DV% diff.
Selenium 6.3µg 24.6µg 33%
Polyunsaturated fat 5.388g 1.702g 25%
Starch 46.56g 19%
Iron 3.78mg 2.7mg 14%
Vitamin B1 0.265mg 0.399mg 11%
Vitamin K 14.3µg 1.5µg 11%
Carbs 77.66g 48.5g 10%
Fats 10.6g 4.4g 10%
Phosphorus 185mg 126mg 8%
Vitamin B3 4.439mg 3.136mg 8%
Calories 430kcal 269kcal 8%
Vitamin B6 0.156mg 0.068mg 7%
Folate 91µg 62µg 7%
Vitamin E 1.51mg 0.48mg 7%
Vitamin B2 0.317mg 0.24mg 6%
Saturated fat 1.633g 0.703g 4%
Copper 0.17mg 0.209mg 4%
Protein 6.69g 8.4g 3%
Manganese 1.019mg 0.94mg 3%
Choline 5.9mg 18.7mg 2%
Monounsaturated fat 2.509g 1.578g 2%
Vitamin B5 0.42mg 0.341mg 2%
Fiber 3.4g 4g 2%
Vitamin A 0µg 5µg 1%
Fructose 0.99g 1%
Zinc 0.96mg 1.02mg 1%
Vitamin B12 0µg 0.03µg 1%
Potassium 170mg 142mg 1%
Calcium 77mg 66mg 1%
Magnesium 40mg 37mg 1%
Sodium 459mg 447mg 1%
Net carbs 74.26g 44.5g N/A
Sugar 24.85g 8.14g N/A
Trans fat 0.055g N/A
Tryptophan 0.116mg 0%
Threonine 0.247mg 0%
Isoleucine 0.325mg 0%
Leucine 0.608mg 0%
Lysine 0.27mg 0%
Methionine 0.152mg 0%
Phenylalanine 0.414mg 0%
Valine 0.393mg 0%
Histidine 0.186mg 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
8% 4% 49% 37% 2%
Protein: 8.4 g
Fats: 4.4 g
Carbs: 48.5 g
Water: 36.7 g
Other: 2 g
Contains more FatsFats +140.9%
Contains more CarbsCarbs +60.1%
Contains more ProteinProtein +25.6%
Contains more WaterWater +982.6%
Contains more OtherOther +20.5%

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
18% 40% 43%
Saturated fat: Sat. Fat 0.703 g
Monounsaturated fat: Mono. Fat 1.578 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains more Mono. FatMonounsaturated fat +59%
Contains more Poly. FatPolyunsaturated fat +216.6%
Contains less Sat. FatSaturated fat -57%

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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. Oatmeal bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172678/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.