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  6. Graham cracker vs. Rye bread

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 of 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.

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

Infographic

Graham cracker vs Rye bread infographic
Infographic link

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
Graham cracker
6
:
3
Rye bread
Rye bread
Contains more Iron +33.6%
Contains more Phosphorus +48%
Contains less Sodium -23.9%
Contains more Manganese +23.7%
Contains more Zinc +18.8%
Contains more Selenium +390.5%
Equal in Calcium - 73
Equal in Magnesium - 40
Equal in Potassium - 166
Equal in Copper - 0.186
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Iron +33.6%
Contains more Phosphorus +48%
Contains less Sodium -23.9%
Contains more Manganese +23.7%
Contains more Zinc +18.8%
Contains more Selenium +390.5%
Equal in Calcium - 73
Equal in Magnesium - 40
Equal in Potassium - 166
Equal in Copper - 0.186

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
Graham cracker
4
:
6
Rye bread
Rye bread
Contains more Vitamin E +357.6%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B6 +108%
Contains more Vitamin K +1091.7%
Contains more Vitamin A +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63.8%
Contains more Folate +20.9%
Equal in Vitamin B2 - 0.335
Equal in Vitamin B5 - 0.44
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Contains more Vitamin E +357.6%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B6 +108%
Contains more Vitamin K +1091.7%
Contains more Vitamin A +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63.8%
Contains more Folate +20.9%
Equal in Vitamin B2 - 0.335
Equal in Vitamin B5 - 0.44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Graham cracker
Graham cracker
2
:
3
Rye bread
Rye bread
Contains more Fats +221.2%
Contains more Carbs +60.8%
Contains more Protein +27.1%
Contains more Water +1000.3%
Contains more Other +56.6%
Graham cracker
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more Fats +221.2%
Contains more Carbs +60.8%
Contains more Protein +27.1%
Contains more Water +1000.3%
Contains more Other +56.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Graham cracker
Graham cracker
2
:
1
Rye bread
Rye bread
Contains more Monounsaturated Fat +91.4%
Contains more Polyunsaturated fat +574.3%
Contains less Saturated Fat -61.7%
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains more Monounsaturated Fat +91.4%
Contains more Polyunsaturated fat +574.3%
Contains less Saturated Fat -61.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Rye bread
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Graham cracker Rye bread Opinion
Net carbs 74.26g 42.5g Graham cracker
Protein 6.69g 8.5g Rye bread
Fats 10.6g 3.3g Graham cracker
Carbs 77.66g 48.3g Graham cracker
Calories 430kcal 259kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g 3.85g Rye bread
Fiber 3.4g 5.8g Rye bread
Calcium 77mg 73mg Graham cracker
Iron 3.78mg 2.83mg Graham cracker
Magnesium 40mg 40mg
Phosphorus 185mg 125mg Graham cracker
Potassium 170mg 166mg Graham cracker
Sodium 459mg 603mg Graham cracker
Zinc 0.96mg 1.14mg Rye bread
Copper 0.17mg 0.186mg Rye bread
Manganese 1.019mg 0.824mg Graham cracker
Selenium 6.3µg 30.9µg Rye bread
Vitamin A 2IU 7IU Rye bread
Vitamin E 1.51mg 0.33mg Graham cracker
Vitamin C 0mg 0.4mg Rye bread
Vitamin B1 0.265mg 0.434mg Rye bread
Vitamin B2 0.317mg 0.335mg Rye bread
Vitamin B3 4.439mg 3.805mg Graham cracker
Vitamin B5 0.42mg 0.44mg Rye bread
Vitamin B6 0.156mg 0.075mg Graham cracker
Folate 91µg 110µg Rye bread
Vitamin K 14.3µg 1.2µg Graham cracker
Tryptophan 0.096mg Rye bread
Threonine 0.255mg Rye bread
Isoleucine 0.319mg Rye bread
Leucine 0.579mg Rye bread
Lysine 0.233mg Rye bread
Methionine 0.139mg Rye bread
Phenylalanine 0.411mg Rye bread
Valine 0.379mg Rye bread
Histidine 0.182mg Rye bread
Trans Fat 0.055g Rye bread
Saturated Fat 1.633g 0.626g Rye bread
Monounsaturated Fat 2.509g 1.311g Graham cracker
Polyunsaturated fat 5.388g 0.799g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker Rye bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Graham cracker
33%
Rye bread
Minerals Daily Need Coverage Score
60%
Graham cracker
67%
Rye bread

Comparison summary

Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 21g)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 1.007g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 14)
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 144mg)
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 minerals?
?
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.
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.

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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.