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.
The glycemic index of pumpernickel bread is lower.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, pumpernickel types in this article.

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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

Pumpernickel bread

Contains more CalciumCalcium	+13.2%
Contains more IronIron	+31.7%
Contains less SodiumSodium	-23%

Contains more MagnesiumMagnesium	+35%
Contains more PotassiumPotassium	+22.4%
Contains more CopperCopper	+68.8%
Contains more ZincZinc	+54.2%
Contains more ManganeseManganese	+28.1%
Contains more SeleniumSelenium	+288.9%

~equal in Phosphorus ~178mg

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

Pumpernickel bread

Contains more Vitamin EVitamin E	+259.5%
Contains more Vitamin B3Vitamin B3	+43.6%
Contains more Vitamin B6Vitamin B6	+23.8%
Contains more Vitamin KVitamin K	+1687.5%

Contains more Vitamin B1Vitamin B1	+23.4%
Contains more CholineCholine	+147.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.305mg

~equal in Vitamin B5 ~0.404mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~93µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	6.3µg	24.5µg	33%
Polyunsaturated fat	5.388g	1.237g	28%
Starch	46.56g		19%
Copper	0.17mg	0.287mg	13%
Fats	10.6g	3.1g	12%
Manganese	1.019mg	1.305mg	12%
Fiber	3.4g	6.5g	12%
Vitamin K	14.3µg	0.8µg	11%
Iron	3.78mg	2.87mg	11%
Carbs	77.66g	47.5g	10%
Calories	430kcal	250kcal	9%
Vitamin B3	4.439mg	3.091mg	8%
Vitamin E	1.51mg	0.42mg	7%
Sodium	459mg	596mg	6%
Zinc	0.96mg	1.48mg	5%
Vitamin B1	0.265mg	0.327mg	5%
Saturated fat	1.633g	0.437g	5%
Protein	6.69g	8.7g	4%
Monounsaturated fat	2.509g	0.932g	4%
Magnesium	40mg	54mg	3%
Vitamin B6	0.156mg	0.126mg	2%
Choline	5.9mg	14.6mg	2%
Phosphorus	185mg	178mg	1%
Potassium	170mg	208mg	1%
Calcium	77mg	68mg	1%
Vitamin B2	0.317mg	0.305mg	1%
Folate	91µg	93µg	1%
Fructose	0.99g		1%
Net carbs	74.26g	41g	N/A
Sugar	24.85g	0.53g	N/A
Vitamin B5	0.42mg	0.404mg	0%
Trans fat	0.055g		N/A
Tryptophan		0.097mg	0%
Threonine		0.267mg	0%
Isoleucine		0.334mg	0%
Leucine		0.602mg	0%
Lysine		0.248mg	0%
Methionine		0.155mg	0%
Phenylalanine		0.422mg	0%
Valine		0.396mg	0%
Histidine		0.196mg	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