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

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Summary of differences between graham cracker and rye bread

Graham cracker has more iron, vitamin K, phosphorus, manganese, vitamin E, and vitamin B6, while rye bread has more selenium, vitamin B1, and fiber.
Rye bread covers your daily need for selenium, 45% more than graham cracker.
Graham cracker contains 12 times more vitamin K than rye bread. While graham cracker contains 14.3µg of vitamin K, rye bread contains only 1.2µg.
The amount of sodium in graham cracker is lower.
Rye bread has a lower glycemic index. The glycemic index of rye bread is 60, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, rye.

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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

Rye bread

Contains more IronIron	+33.6%
Contains more PhosphorusPhosphorus	+48%
Contains less SodiumSodium	-23.9%
Contains more ManganeseManganese	+23.7%

Contains more ZincZinc	+18.8%
Contains more SeleniumSelenium	+390.5%

~equal in Magnesium ~40mg

~equal in Calcium ~73mg

~equal in Potassium ~166mg

~equal in Copper ~0.186mg

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

Rye bread

Contains more Vitamin EVitamin E	+357.6%
Contains more Vitamin B3Vitamin B3	+16.7%
Contains more Vitamin B6Vitamin B6	+108%
Contains more Vitamin KVitamin K	+1091.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+63.8%
Contains more FolateFolate	+20.9%
Contains more CholineCholine	+147.5%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.335mg

~equal in Vitamin B5 ~0.44mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	6.3µg	30.9µg	45%
Polyunsaturated fat	5.388g	0.799g	31%
Starch	46.56g		19%
Vitamin B1	0.265mg	0.434mg	14%
Iron	3.78mg	2.83mg	12%
Fats	10.6g	3.3g	11%
Vitamin K	14.3µg	1.2µg	11%
Fiber	3.4g	5.8g	10%
Carbs	77.66g	48.3g	10%
Calories	430kcal	259kcal	9%
Phosphorus	185mg	125mg	9%
Vitamin E	1.51mg	0.33mg	8%
Manganese	1.019mg	0.824mg	8%
Vitamin B6	0.156mg	0.075mg	6%
Sodium	459mg	603mg	6%
Saturated fat	1.633g	0.626g	5%
Folate	91µg	110µg	5%
Vitamin B3	4.439mg	3.805mg	4%
Protein	6.69g	8.5g	4%
Monounsaturated fat	2.509g	1.311g	3%
Zinc	0.96mg	1.14mg	2%
Choline	5.9mg	14.6mg	2%
Copper	0.17mg	0.186mg	2%
Fructose	0.99g		1%
Vitamin B2	0.317mg	0.335mg	1%
Vitamin C	0mg	0.4mg	0%
Net carbs	74.26g	42.5g	N/A
Magnesium	40mg	40mg	0%
Calcium	77mg	73mg	0%
Potassium	170mg	166mg	0%
Sugar	24.85g	3.85g	N/A
Vitamin B5	0.42mg	0.44mg	0%
Trans fat	0.055g		N/A
Tryptophan		0.096mg	0%
Threonine		0.255mg	0%
Isoleucine		0.319mg	0%
Leucine		0.579mg	0%
Lysine		0.233mg	0%
Methionine		0.139mg	0%
Phenylalanine		0.411mg	0%
Valine		0.379mg	0%
Histidine		0.182mg	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