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  6. Italian bread vs. Graham cracker

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

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What are the main differences between italian bread and graham cracker?

  • Italian bread is richer in selenium, folate, and vitamin B1, yet graham cracker is richer in manganese, phosphorus, vitamin K, iron, vitamin B6, and vitamin E.
  • Italian bread's daily need coverage for selenium is 38% higher.
  • Italian bread has 2 times more folate than graham cracker. Italian bread has 191µg of folate, while graham cracker has 91µg.
  • Italian bread has a lower glycemic index than graham cracker.

We used Bread, italian and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Italian bread vs Graham cracker 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 23% 9.7% 110% 64% 23% 44% 72% 61% 148%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more CopperCopper +12.4%
Contains more SeleniumSelenium +331.7%
Contains more MagnesiumMagnesium +48.1%
Contains more PotassiumPotassium +54.5%
Contains more IronIron +28.6%
Contains more ZincZinc +11.6%
Contains more PhosphorusPhosphorus +79.6%
Contains less SodiumSodium -16.5%
Contains more ManganeseManganese +119.6%
~equal in Calcium ~77mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5.8% 0% 118% 67% 82% 23% 11% 0% 3% 143% 8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin B1Vitamin B1 +78.5%
Contains more FolateFolate +109.9%
Contains more CholineCholine +147.5%
Contains more Vitamin EVitamin E +420.7%
Contains more Vitamin B5Vitamin B5 +11.1%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +1091.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.317mg
~equal in Vitamin B3 ~4.439mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Italian bread Graham cracker DV% diff.
Selenium 27.2µg 6.3µg 38%
Polyunsaturated fat 1.39g 5.388g 27%
Folate 191µg 91µg 25%
Manganese 0.464mg 1.019mg 24%
Starch 46.56g 19%
Vitamin B1 0.473mg 0.265mg 17%
Phosphorus 103mg 185mg 12%
Fats 3.5g 10.6g 11%
Iron 2.94mg 3.78mg 11%
Vitamin K 1.2µg 14.3µg 11%
Carbs 50.1g 77.66g 9%
Calories 271kcal 430kcal 8%
Vitamin E 0.29mg 1.51mg 8%
Vitamin B6 0.048mg 0.156mg 8%
Saturated fat 0g 1.633g 7%
Sodium 550mg 459mg 4%
Monounsaturated fat 0.812g 2.509g 4%
Protein 8.8g 6.69g 4%
Magnesium 27mg 40mg 3%
Copper 0.191mg 0.17mg 2%
Potassium 110mg 170mg 2%
Vitamin B2 0.292mg 0.317mg 2%
Choline 14.6mg 5.9mg 2%
Fructose 0.99g 1%
Vitamin B5 0.378mg 0.42mg 1%
Zinc 0.86mg 0.96mg 1%
Fiber 3.2g 3.4g 1%
Net carbs 46.9g 74.26g N/A
Calcium 78mg 77mg 0%
Sugar 3.17g 24.85g N/A
Vitamin B3 4.381mg 4.439mg 0%
Trans fat 0.055g N/A
Tryptophan 0.103mg 0%
Threonine 0.245mg 0%
Isoleucine 0.333mg 0%
Leucine 0.614mg 0%
Lysine 0.197mg 0%
Methionine 0.156mg 0%
Phenylalanine 0.433mg 0%
Valine 0.376mg 0%
Histidine 0.188mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 50% 36% 2%
Protein: 8.8 g
Fats: 3.5 g
Carbs: 50.1 g
Water: 35.7 g
Other: 1.9 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +31.5%
Contains more WaterWater +953.1%
Contains more OtherOther +14.5%
Contains more FatsFats +202.9%
Contains more CarbsCarbs +55%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 63%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.812 g
Polyunsaturated fat: Poly. Fat 1.39 g
17% 26% 57%
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 -100%
Contains more Mono. FatMonounsaturated fat +209%
Contains more Poly. FatPolyunsaturated fat +287.6%

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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. Italian bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174913/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.