Graham cracker vs. Zwieback — In-Depth Nutrition Comparison
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Significant differences between graham cracker and zwieback
- Graham cracker has more iron, vitamin B3, phosphorus, vitamin K, magnesium, and vitamin B2; however, zwieback is richer in selenium, vitamin E, and vitamin C.
- Zwieback covers your daily selenium needs 41% more than graham cracker.
- Zwieback has 16 times less vitamin K than graham cracker. Graham cracker has 14.3µg of vitamin K, while zwieback has 0.9µg.
- Zwieback contains less sodium.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Zwieback.
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.
| Contains more MagnesiumMagnesium | +185.7% |
| Contains more CalciumCalcium | +285% |
| Contains more IronIron | +530% |
| Contains more CopperCopper | +17.2% |
| Contains more ZincZinc | +77.8% |
| Contains more PhosphorusPhosphorus | +236.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +79.4% |
| Contains less SodiumSodium | -50.5% |
| Contains more SeleniumSelenium | +355.6% |
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 B1Vitamin B1 | +27.4% |
| Contains more Vitamin B2Vitamin B2 | +32.6% |
| Contains more Vitamin B3Vitamin B3 | +236.5% |
| Contains more Vitamin B6Vitamin B6 | +90.2% |
| Contains more Vitamin KVitamin K | +1488.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +61.6% |
| Contains more Vitamin B5Vitamin B5 | +27.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.019mg | 44% | |
| Selenium | 6.3µg | 28.7µg | 41% |
| Iron | 3.78mg | 0.6mg | 40% |
| Polyunsaturated fat | 5.388g | 2.073g | 22% |
| Vitamin B3 | 4.439mg | 1.319mg | 20% |
| Starch | 46.56g | 19% | |
| Phosphorus | 185mg | 55mg | 19% |
| Vitamin K | 14.3µg | 0.9µg | 11% |
| Sodium | 459mg | 227mg | 10% |
| Protein | 6.69g | 10.1g | 7% |
| Vitamin C | 0mg | 5.3mg | 6% |
| Magnesium | 40mg | 14mg | 6% |
| Calcium | 77mg | 20mg | 6% |
| Vitamin E | 1.51mg | 2.44mg | 6% |
| Vitamin B2 | 0.317mg | 0.239mg | 6% |
| Vitamin B6 | 0.156mg | 0.082mg | 6% |
| Vitamin B1 | 0.265mg | 0.208mg | 5% |
| Potassium | 170mg | 305mg | 4% |
| Fiber | 3.4g | 2.5g | 4% |
| Zinc | 0.96mg | 0.54mg | 4% |
| Saturated fat | 1.633g | 2.525g | 4% |
| Monounsaturated fat | 2.509g | 4.244g | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Copper | 0.17mg | 0.145mg | 3% |
| Vitamin A | 0µg | 16µg | 2% |
| Vitamin B5 | 0.42mg | 0.537mg | 2% |
| Fats | 10.6g | 9.7g | 1% |
| Carbs | 77.66g | 74.2g | 1% |
| Folate | 91µg | 87µg | 1% |
| Choline | 5.9mg | 10.7mg | 1% |
| Fructose | 0.99g | 1% | |
| Calories | 430kcal | 426kcal | 0% |
| Net carbs | 74.26g | 71.7g | N/A |
| Sugar | 24.85g | 12.5g | N/A |
| Trans fat | 0.055g | 0.012g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | 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:
10.1 g
Fats:
9.7 g
Carbs:
74.2 g
Water:
4.5 g
Other:
1.5 g
| Contains more ProteinProtein | +51% |
| Contains more WaterWater | +32.7% |
~equal in
Fats
~9.7g
~equal in
Carbs
~74.2g
~equal in
Other
~1.5g
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
2.525 g
Monounsaturated fat:
Mono. Fat
4.244 g
Polyunsaturated fat:
Poly. Fat
2.073 g
| Contains less Sat. FatSaturated fat | -35.3% |
| Contains more Poly. FatPolyunsaturated fat | +159.9% |
| Contains more Mono. FatMonounsaturated fat | +69.2% |
