Graham cracker vs. Pumpernickel bread — In-Depth Nutrition Comparison
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What are the differences between Graham cracker and Pumpernickel bread?
- Graham cracker is higher in Iron, Vitamin K, Vitamin B3, and Vitamin E , yet Pumpernickel bread is higher in Selenium, Copper, Manganese, and Fiber.
- Pumpernickel bread's daily need coverage for Selenium is 33% more.
- Graham cracker has 18 times more Vitamin K than Pumpernickel bread. While Graham cracker has 14.3µg of Vitamin K, Pumpernickel bread has only 0.8µg.
- The amount of Saturated Fat in Pumpernickel bread is lower.
We used Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, pumpernickel types in this article.
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.
Contains
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Calcium
+13.2%
Contains
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Iron
+31.7%
Contains
less
Sodium
-23%
Contains
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Magnesium
+35%
Contains
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Potassium
+22.4%
Contains
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Zinc
+54.2%
Contains
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Copper
+68.8%
Contains
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Manganese
+28.1%
Contains
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Selenium
+288.9%
Equal in Phosphorus - 178
Contains
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Calcium
+13.2%
Contains
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Iron
+31.7%
Contains
less
Sodium
-23%
Contains
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Magnesium
+35%
Contains
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Potassium
+22.4%
Contains
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Zinc
+54.2%
Contains
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Copper
+68.8%
Contains
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Manganese
+28.1%
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Selenium
+288.9%
Equal in Phosphorus - 178
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
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Vitamin A
+∞%
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Vitamin E
+259.5%
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Vitamin B3
+43.6%
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Vitamin B6
+23.8%
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Vitamin K
+1687.5%
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Vitamin B1
+23.4%
Equal in Vitamin B2 - 0.305
Equal in Vitamin B5 - 0.404
Equal in Folate - 93
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Vitamin A
+∞%
Contains
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Vitamin E
+259.5%
Contains
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Vitamin B3
+43.6%
Contains
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Vitamin B6
+23.8%
Contains
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Vitamin K
+1687.5%
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Vitamin B1
+23.4%
Equal in Vitamin B2 - 0.305
Equal in Vitamin B5 - 0.404
Equal in Folate - 93
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+241.9%
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Carbs
+63.5%
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Protein
+30%
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Water
+1018%
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Other
+68.7%
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
Contains
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Fats
+241.9%
Contains
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Carbs
+63.5%
Contains
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Protein
+30%
Contains
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Water
+1018%
Contains
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Other
+68.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+169.2%
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Polyunsaturated fat
+335.6%
Contains
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Saturated Fat
-73.2%
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
0.437 g
Monounsaturated Fat:
0.932 g
Polyunsaturated fat:
1.237 g
Contains
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Monounsaturated Fat
+169.2%
Contains
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Polyunsaturated fat
+335.6%
Contains
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Saturated Fat
-73.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Rich in minerals | |||
Lower in Sodium | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal | ||
Lower in price | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 74.26g | 41g | |
Protein | 6.69g | 8.7g | |
Fats | 10.6g | 3.1g | |
Carbs | 77.66g | 47.5g | |
Calories | 430kcal | 250kcal | |
Starch | 46.56g | ||
Fructose | 0.99g | ||
Sugar | 24.85g | 0.53g | |
Fiber | 3.4g | 6.5g | |
Calcium | 77mg | 68mg | |
Iron | 3.78mg | 2.87mg | |
Magnesium | 40mg | 54mg | |
Phosphorus | 185mg | 178mg | |
Potassium | 170mg | 208mg | |
Sodium | 459mg | 596mg | |
Zinc | 0.96mg | 1.48mg | |
Copper | 0.17mg | 0.287mg | |
Manganese | 1.019mg | 1.305mg | |
Selenium | 6.3µg | 24.5µg | |
Vitamin A | 2IU | 0IU | |
Vitamin E | 1.51mg | 0.42mg | |
Vitamin B1 | 0.265mg | 0.327mg | |
Vitamin B2 | 0.317mg | 0.305mg | |
Vitamin B3 | 4.439mg | 3.091mg | |
Vitamin B5 | 0.42mg | 0.404mg | |
Vitamin B6 | 0.156mg | 0.126mg | |
Folate | 91µg | 93µg | |
Vitamin K | 14.3µg | 0.8µg | |
Tryptophan | 0.097mg | ||
Threonine | 0.267mg | ||
Isoleucine | 0.334mg | ||
Leucine | 0.602mg | ||
Lysine | 0.248mg | ||
Methionine | 0.155mg | ||
Phenylalanine | 0.422mg | ||
Valine | 0.396mg | ||
Histidine | 0.196mg | ||
Trans Fat | 0.055g | ||
Saturated Fat | 1.633g | 0.437g | |
Monounsaturated Fat | 2.509g | 0.932g | |
Polyunsaturated fat | 5.388g | 1.237g | |
Omega-6 - Eicosadienoic acid | 0.004g | ||
Omega-6 - Linoleic acid | 4.735g | ||
Omega-6 - Gamma-linoleic acid | 0.024g | ||
Omega-3 - ALA | 0.599g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
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
35%
29%
Minerals Daily Need Coverage Score
60%
78%
Comparison summary
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 24.32g)
Which food is lower in Saturated Fat?
Pumpernickel bread is lower in Saturated Fat (difference - 1.196g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 137mg)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
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 ($)