Graham cracker vs. White bread — In-Depth Nutrition Comparison
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Important differences between graham cracker and white bread
- Graham cracker has more manganese, phosphorus, vitamin K, vitamin E, copper, vitamin B2, and vitamin B6; however, white bread has more selenium, vitamin B1, and calcium.
- White bread's daily need coverage for selenium is 29% more.
- Graham cracker has 72 times more vitamin K than white bread. Graham cracker has 14.3µg of vitamin K, while white bread has 0.2µg.
The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Bread, white, commercially prepared (includes soft bread crumbs).
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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 more MagnesiumMagnesium | +73.9% |
| Contains more PotassiumPotassium | +34.9% |
| Contains more CopperCopper | +68.3% |
| Contains more ZincZinc | +29.7% |
| Contains more PhosphorusPhosphorus | +88.8% |
| Contains more ManganeseManganese | +90.1% |
| Contains more CalciumCalcium | +87% |
| Contains more SeleniumSelenium | +249.2% |
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 more Vitamin EVitamin E | +586.4% |
| Contains more Vitamin B2Vitamin B2 | +30.5% |
| Contains more Vitamin B6Vitamin B6 | +79.3% |
| Contains more Vitamin KVitamin K | +7050% |
| Contains more Vitamin B1Vitamin B1 | +101.1% |
| Contains more Vitamin B5Vitamin B5 | +27.6% |
| Contains more FolateFolate | +22% |
| Contains more CholineCholine | +147.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 6.3µg | 22µg | 29% |
| Polyunsaturated fat | 5.388g | 1.602g | 25% |
| Vitamin B1 | 0.265mg | 0.533mg | 22% |
| Manganese | 1.019mg | 0.536mg | 21% |
| Vitamin K | 14.3µg | 0.2µg | 12% |
| Phosphorus | 185mg | 98mg | 12% |
| Fats | 10.6g | 3.33g | 11% |
| Carbs | 77.66g | 49.42g | 9% |
| Vitamin E | 1.51mg | 0.22mg | 9% |
| Copper | 0.17mg | 0.101mg | 8% |
| Calories | 430kcal | 266kcal | 8% |
| Calcium | 77mg | 144mg | 7% |
| Vitamin B2 | 0.317mg | 0.243mg | 6% |
| Monounsaturated fat | 2.509g | 0.599g | 5% |
| Folate | 91µg | 111µg | 5% |
| Vitamin B6 | 0.156mg | 0.087mg | 5% |
| Magnesium | 40mg | 23mg | 4% |
| Starch | 46.56g | 37.17g | 4% |
| Saturated fat | 1.633g | 0.698g | 4% |
| Protein | 6.69g | 8.85g | 4% |
| Fiber | 3.4g | 2.7g | 3% |
| Vitamin B3 | 4.439mg | 4.78mg | 2% |
| Vitamin B5 | 0.42mg | 0.536mg | 2% |
| Zinc | 0.96mg | 0.74mg | 2% |
| Iron | 3.78mg | 3.61mg | 2% |
| Choline | 5.9mg | 14.6mg | 2% |
| Fructose | 0.99g | 2.43g | 2% |
| Potassium | 170mg | 126mg | 1% |
| Sodium | 459mg | 490mg | 1% |
| Net carbs | 74.26g | 46.72g | N/A |
| Sugar | 24.85g | 5.67g | N/A |
| Trans fat | 0.055g | 0.027g | N/A |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.599g | 0.166g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more FatsFats | +218.3% |
| Contains more CarbsCarbs | +57.1% |
| Contains more ProteinProtein | +32.3% |
| Contains more WaterWater | +974.3% |
| Contains more OtherOther | +19.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains more Mono. FatMonounsaturated fat | +318.9% |
| Contains more Poly. FatPolyunsaturated fat | +236.3% |
| Contains less Sat. FatSaturated fat | -57.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more StarchStarch | +25.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +51% |
| Contains more FructoseFructose | +145.5% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
