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

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Significant differences between graham cracker and raisin bread

  • Graham cracker has more manganese, iron, phosphorus, vitamin K, vitamin E, vitamin B6, and vitamin B3; however, raisin bread is richer in selenium, vitamin B2, and vitamin B1.
  • Raisin bread covers your daily selenium needs 25% more than graham cracker.
  • Raisin bread has 8 times less vitamin K than graham cracker. Graham cracker has 14.3µg of vitamin K, while raisin bread has 1.7µg.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of raisin bread is 53.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, raisin, enriched.

Infographic

Graham cracker vs Raisin 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 19% 20% 20% 109% 66% 20% 47% 45% 65% 109%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +16.7%
Contains more IronIron +30.3%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +69.7%
Contains more ManganeseManganese +103.4%
Contains more PotassiumPotassium +33.5%
Contains more CopperCopper +16.5%
Contains less SodiumSodium -24.4%
Contains more SeleniumSelenium +217.5%

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 0.33% 0% 5.6% 0% 85% 92% 65% 23% 16% 0% 4.3% 80% 8%
Contains more Vitamin EVitamin E +439.3%
Contains more Vitamin B3Vitamin B3 +28.1%
Contains more Vitamin B6Vitamin B6 +126.1%
Contains more Vitamin KVitamin K +741.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +27.9%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more FolateFolate +16.5%
Contains more CholineCholine +147.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.387mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Raisin bread DV% diff.
Polyunsaturated fat 5.388g 0.679g 31%
Selenium 6.3µg 20µg 25%
Manganese 1.019mg 0.501mg 23%
Starch 46.56g 19%
Vitamin K 14.3µg 1.7µg 11%
Iron 3.78mg 2.9mg 11%
Phosphorus 185mg 109mg 11%
Fats 10.6g 4.4g 10%
Calories 430kcal 274kcal 8%
Carbs 77.66g 52.3g 8%
Vitamin E 1.51mg 0.28mg 8%
Vitamin B6 0.156mg 0.069mg 7%
Vitamin B3 4.439mg 3.466mg 6%
Vitamin B2 0.317mg 0.398mg 6%
Vitamin B1 0.265mg 0.339mg 6%
Sodium 459mg 347mg 5%
Folate 91µg 106µg 4%
Fiber 3.4g 4.3g 4%
Copper 0.17mg 0.198mg 3%
Saturated fat 1.633g 1.081g 3%
Magnesium 40mg 26mg 3%
Choline 5.9mg 14.6mg 2%
Potassium 170mg 227mg 2%
Protein 6.69g 7.9g 2%
Zinc 0.96mg 0.72mg 2%
Monounsaturated fat 2.509g 2.294g 1%
Fructose 0.99g 1%
Vitamin B5 0.42mg 0.387mg 1%
Calcium 77mg 66mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 74.26g 48g N/A
Sugar 24.85g 5.68g N/A
Trans fat 0.055g N/A
Tryptophan 0.083mg 0%
Threonine 0.222mg 0%
Isoleucine 0.287mg 0%
Leucine 0.516mg 0%
Lysine 0.2mg 0%
Methionine 0.128mg 0%
Phenylalanine 0.361mg 0%
Valine 0.329mg 0%
Histidine 0.167mg 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% 52% 34% 2%
Protein: 7.9 g
Fats: 4.4 g
Carbs: 52.3 g
Water: 33.6 g
Other: 1.8 g
Contains more FatsFats +140.9%
Contains more CarbsCarbs +48.5%
Contains more ProteinProtein +18.1%
Contains more WaterWater +891.2%
~equal in Other ~1.8g

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
27% 57% 17%
Saturated fat: Sat. Fat 1.081 g
Monounsaturated fat: Mono. Fat 2.294 g
Polyunsaturated fat: Poly. Fat 0.679 g
Contains more Poly. FatPolyunsaturated fat +693.5%
Contains less Sat. FatSaturated fat -33.8%
~equal in Monounsaturated fat ~2.294g

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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. Raisin bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172680/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.