Irish soda bread vs. Graham cracker — In-Depth Nutrition Comparison
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A recap on the differences between irish soda bread and graham cracker
- Irish soda bread has more selenium; however, graham cracker is higher in manganese, iron, vitamin B3, folate, phosphorus, and vitamin B6.
- Graham cracker covers your daily manganese needs 29% more than irish soda bread.
Food varieties used in this article are Bread, irish soda, prepared from recipe and Cookies, graham crackers, plain or honey (includes cinnamon).
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 PotassiumPotassium | +56.5% |
| Contains less SodiumSodium | -13.3% |
| Contains more SeleniumSelenium | +154% |
| Contains more MagnesiumMagnesium | +73.9% |
| Contains more IronIron | +40.5% |
| Contains more CopperCopper | +30.8% |
| Contains more ZincZinc | +68.4% |
| Contains more PhosphorusPhosphorus | +62.3% |
| Contains more ManganeseManganese | +187% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +12.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +17.8% |
| Contains more Vitamin B3Vitamin B3 | +84.6% |
| Contains more Vitamin B5Vitamin B5 | +68% |
| Contains more Vitamin B6Vitamin B6 | +88% |
| Contains more FolateFolate | +93.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.355mg | 1.019mg | 29% |
| Polyunsaturated fat | 1.478g | 5.388g | 26% |
| Starch | 46.56g | 19% | |
| Selenium | 16µg | 6.3µg | 18% |
| Iron | 2.69mg | 3.78mg | 14% |
| Vitamin B3 | 2.405mg | 4.439mg | 13% |
| Vitamin K | 14.3µg | 12% | |
| Folate | 47µg | 91µg | 11% |
| Phosphorus | 114mg | 185mg | 10% |
| Vitamin E | 1.51mg | 10% | |
| Fats | 5g | 10.6g | 9% |
| Carbs | 56g | 77.66g | 7% |
| Calories | 290kcal | 430kcal | 7% |
| Cholesterol | 18mg | 0mg | 6% |
| Vitamin B6 | 0.083mg | 0.156mg | 6% |
| Vitamin A | 48µg | 0µg | 5% |
| Magnesium | 23mg | 40mg | 4% |
| Vitamin B2 | 0.269mg | 0.317mg | 4% |
| Copper | 0.13mg | 0.17mg | 4% |
| Zinc | 0.57mg | 0.96mg | 4% |
| Vitamin B1 | 0.298mg | 0.265mg | 3% |
| Vitamin B5 | 0.25mg | 0.42mg | 3% |
| Sodium | 398mg | 459mg | 3% |
| Potassium | 266mg | 170mg | 3% |
| Fiber | 2.6g | 3.4g | 3% |
| Vitamin B12 | 0.05µg | 0µg | 2% |
| Saturated fat | 1.111g | 1.633g | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Monounsaturated fat | 1.999g | 2.509g | 1% |
| Vitamin C | 0.8mg | 0mg | 1% |
| Protein | 6.6g | 6.69g | 0% |
| Net carbs | 53.4g | 74.26g | N/A |
| Calcium | 81mg | 77mg | 0% |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.072mg | 0% | |
| Threonine | 0.201mg | 0% | |
| Isoleucine | 0.234mg | 0% | |
| Leucine | 0.436mg | 0% | |
| Lysine | 0.219mg | 0% | |
| Methionine | 0.138mg | 0% | |
| Phenylalanine | 0.3mg | 0% | |
| Valine | 0.283mg | 0% | |
| Histidine | 0.159mg | 0% | |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| 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
Protein:
6.6 g
Fats:
5 g
Carbs:
56 g
Water:
30.1 g
Other:
2.3 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +787.9% |
| Contains more OtherOther | +38.6% |
| Contains more FatsFats | +112% |
| Contains more CarbsCarbs | +38.7% |
~equal in
Protein
~6.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.111 g
Monounsaturated fat:
Mono. Fat
1.999 g
Polyunsaturated fat:
Poly. Fat
1.478 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -32% |
| Contains more Mono. FatMonounsaturated fat | +25.5% |
| Contains more Poly. FatPolyunsaturated fat | +264.5% |
