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.
| 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% |
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 | +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% |
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:
12.1 g
Fats:
2.2 g
Carbs:
43.8 g
Water:
40 g
Other:
1.9 g
| Contains more FatsFats | +381.8% |
| Contains more CarbsCarbs | +77.3% |
| Contains more ProteinProtein | +80.9% |
| Contains more WaterWater | +1079.9% |
| Contains more OtherOther | +14.5% |
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
0.332 g
Monounsaturated fat:
Mono. Fat
0.183 g
Polyunsaturated fat:
Poly. Fat
1.009 g
| Contains more Mono. FatMonounsaturated fat | +1271% |
| Contains more Poly. FatPolyunsaturated fat | +434% |
| Contains less Sat. FatSaturated fat | -79.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
32%
Minerals Daily Need Coverage Score
60%
96%
Comparison summary
Which food is lower in Sugar?
Protein bread is lower in Sugar (difference - 23.41g)
Which food contains less Sodium?
Protein bread contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Protein bread is lower in Saturated fat (difference - 1.301g)
Which food is lower in glycemic index?
Protein bread is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Protein bread is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.