Multigrain bread vs. Graham cracker — In-Depth Nutrition Comparison
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How are Multigrain bread and Graham cracker different?
- Multigrain bread is higher in Selenium, Manganese, Fiber, Copper, Magnesium, Vitamin B6, and Phosphorus, however, Graham cracker is richer in Vitamin B2, Iron, and Vitamin K.
- Daily need coverage for Selenium from Multigrain bread is 54% higher.
- Multigrain bread contains 2 times more Fiber than Graham cracker. While Multigrain bread contains 8.1g of Fiber, Graham cracker contains only 3.4g.
Bread, multi-grain, toasted (includes whole-grain) and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.
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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
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Calcium
+44.2%
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Magnesium
+112.5%
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Phosphorus
+33.5%
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Potassium
+47.1%
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Zinc
+92.7%
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Copper
+80.6%
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Manganese
+116%
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Selenium
+468.3%
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Iron
+39%
Contains
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Calcium
+44.2%
Contains
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Magnesium
+112.5%
Contains
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Phosphorus
+33.5%
Contains
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Potassium
+47.1%
Contains
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Zinc
+92.7%
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Copper
+80.6%
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Manganese
+116%
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Selenium
+468.3%
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Iron
+39%
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.
:
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Vitamin C
+∞%
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Vitamin B6
+83.3%
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Vitamin A
+∞%
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Vitamin E
+277.5%
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Vitamin B2
+123.2%
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Vitamin B5
+15.1%
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Folate
+30%
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Vitamin K
+853.3%
Equal in Vitamin B1 - 0.265
Equal in Vitamin B3 - 4.439
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Vitamin C
+∞%
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Vitamin B6
+83.3%
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Vitamin A
+∞%
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Vitamin E
+277.5%
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Vitamin B2
+123.2%
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Vitamin B5
+15.1%
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Folate
+30%
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Vitamin K
+853.3%
Equal in Vitamin B1 - 0.265
Equal in Vitamin B3 - 4.439
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+117%
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Water
+828%
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Other
+39.2%
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Fats
+130.4%
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Carbs
+64.8%
Protein:
14.52 g
Fats:
4.6 g
Carbs:
47.11 g
Water:
31.46 g
Other:
2.31 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
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Protein
+117%
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Water
+828%
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Other
+39.2%
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Fats
+130.4%
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Carbs
+64.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-41.9%
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Monounsaturated Fat
+203.8%
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Polyunsaturated fat
+164.8%
Saturated Fat:
0.948 g
Monounsaturated Fat:
0.826 g
Polyunsaturated fat:
2.035 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
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Saturated Fat
-41.9%
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Monounsaturated Fat
+203.8%
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Polyunsaturated fat
+164.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Glucose
+76.9%
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Fructose
+169.7%
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Lactose
+∞%
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Maltose
+∞%
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Starch
+∞%
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Sucrose
+∞%
Starch:
0 g
Sucrose:
0 g
Glucose:
1.84 g
Fructose:
2.67 g
Lactose:
0.62 g
Maltose:
1.82 g
Galactose:
0 g
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
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Glucose
+76.9%
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Fructose
+169.7%
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Lactose
+∞%
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Maltose
+∞%
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Starch
+∞%
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Sucrose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 39.01g | 74.26g |
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| Protein | 14.52g | 6.69g |
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| Fats | 4.6g | 10.6g |
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| Carbs | 47.11g | 77.66g |
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| Calories | 288kcal | 430kcal |
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| Starch | 46.56g |
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| Fructose | 2.67g | 0.99g |
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| Sugar | 6.94g | 24.85g |
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| Fiber | 8.1g | 3.4g |
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| Calcium | 111mg | 77mg |
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| Iron | 2.72mg | 3.78mg |
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| Magnesium | 85mg | 40mg |
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| Phosphorus | 247mg | 185mg |
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| Potassium | 250mg | 170mg |
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| Sodium | 414mg | 459mg |
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| Zinc | 1.85mg | 0.96mg |
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| Copper | 0.307mg | 0.17mg |
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| Manganese | 2.201mg | 1.019mg |
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| Selenium | 35.8µg | 6.3µg |
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| Vitamin A | 0IU | 2IU |
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| Vitamin E | 0.4mg | 1.51mg |
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| Vitamin C | 0.1mg | 0mg |
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| Vitamin B1 | 0.243mg | 0.265mg |
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| Vitamin B2 | 0.142mg | 0.317mg |
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| Vitamin B3 | 4.394mg | 4.439mg |
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| Vitamin B5 | 0.365mg | 0.42mg |
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| Vitamin B6 | 0.286mg | 0.156mg |
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| Folate | 70µg | 91µg |
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| Vitamin K | 1.5µg | 14.3µg |
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| Tryptophan | 0.135mg |
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| Threonine | 0.294mg |
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| Isoleucine | 0.351mg |
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| Leucine | 0.604mg |
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| Lysine | 0.314mg |
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| Methionine | 0.15mg |
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| Phenylalanine | 0.421mg |
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| Valine | 0.432mg |
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| Histidine | 0.215mg |
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| Trans Fat | 0g | 0.055g |
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| Saturated Fat | 0.948g | 1.633g |
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| Monounsaturated Fat | 0.826g | 2.509g |
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| Polyunsaturated fat | 2.035g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
27%
35%
Minerals Daily Need Coverage Score
101%
60%
Comparison summary
Which food is lower in Sugar?
Multigrain bread is lower in Sugar (difference - 17.91g)
Which food contains less Sodium?
Multigrain bread contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Multigrain bread is lower in Saturated Fat (difference - 0.685g)
Which food is lower in glycemic index?
Multigrain bread is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Multigrain bread is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)