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

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What are the main differences between graham cracker and protein bread?

Graham cracker is richer in vitamin K, vitamin E, and vitamin B6, yet protein bread is richer in selenium, copper, manganese, vitamin B1, zinc, and folate.
Protein bread's daily need coverage for selenium is 48% higher.
Graham cracker has 11 times more vitamin K than protein bread. Graham cracker has 14.3µg of vitamin K, while protein bread has 1.3µg.
Protein bread contains less saturated fat.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, protein (includes gluten) types in this comparison.

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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

Protein bread

Contains more MagnesiumMagnesium	+62.5%
Contains more CalciumCalcium	+61%
Contains more PotassiumPotassium	+89.4%
Contains more CopperCopper	+145.3%
Contains more ZincZinc	+89.6%
Contains less SodiumSodium	-12%
Contains more ManganeseManganese	+44.5%
Contains more SeleniumSelenium	+422.2%

~equal in Iron ~4.15mg

~equal in Phosphorus ~185mg

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

Protein bread

Contains more Vitamin EVitamin E	+319.4%
Contains more Vitamin B6Vitamin B6	+119.7%
Contains more Vitamin KVitamin K	+1000%

Contains more Vitamin B1Vitamin B1	+35.8%
Contains more Vitamin B2Vitamin B2	+24.3%
Contains more FolateFolate	+27.5%
Contains more CholineCholine	+216.9%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~4.289mg

~equal in Vitamin B5 ~0.42mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	6.3µg	32.9µg	48%
Polyunsaturated fat	5.388g	1.009g	29%
Copper	0.17mg	0.417mg	27%
Manganese	1.019mg	1.472mg	20%
Starch	46.56g		19%
Fats	10.6g	2.2g	13%
Protein	6.69g	12.1g	11%
Carbs	77.66g	43.8g	11%
Vitamin K	14.3µg	1.3µg	11%
Calories	430kcal	245kcal	9%
Vitamin B1	0.265mg	0.36mg	8%
Zinc	0.96mg	1.82mg	8%
Vitamin E	1.51mg	0.36mg	8%
Vitamin B6	0.156mg	0.071mg	7%
Vitamin B2	0.317mg	0.394mg	6%
Folate	91µg	116µg	6%
Saturated fat	1.633g	0.332g	6%
Monounsaturated fat	2.509g	0.183g	6%
Magnesium	40mg	65mg	6%
Calcium	77mg	124mg	5%
Iron	3.78mg	4.15mg	5%
Potassium	170mg	322mg	4%
Fiber	3.4g	3g	2%
Choline	5.9mg	18.7mg	2%
Sodium	459mg	404mg	2%
Vitamin B3	4.439mg	4.289mg	1%
Fructose	0.99g		1%
Net carbs	74.26g	40.8g	N/A
Sugar	24.85g	1.44g	N/A
Phosphorus	185mg	185mg	0%
Vitamin B5	0.42mg	0.42mg	0%
Trans fat	0.055g		N/A
Tryptophan		0.148mg	0%
Threonine		0.366mg	0%
Isoleucine		0.471mg	0%
Leucine		0.858mg	0%
Lysine		0.372mg	0%
Methionine		0.199mg	0%
Phenylalanine		0.596mg	0%
Valine		0.518mg	0%
Histidine		0.271mg	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