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 for 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.
- Multigrain bread has a lower glycemic index (62) than graham cracker (74).
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 more MagnesiumMagnesium | +112.5% |
| Contains more CalciumCalcium | +44.2% |
| Contains more PotassiumPotassium | +47.1% |
| Contains more CopperCopper | +80.6% |
| Contains more ZincZinc | +92.7% |
| Contains more PhosphorusPhosphorus | +33.5% |
| Contains less SodiumSodium | -9.8% |
| Contains more ManganeseManganese | +116% |
| Contains more SeleniumSelenium | +468.3% |
| Contains more IronIron | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +83.3% |
| Contains more CholineCholine | +388.1% |
| Contains more Vitamin EVitamin E | +277.5% |
| Contains more Vitamin B2Vitamin B2 | +123.2% |
| Contains more Vitamin B5Vitamin B5 | +15.1% |
| Contains more Vitamin KVitamin K | +853.3% |
| Contains more FolateFolate | +30% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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
| Contains more ProteinProtein | +117% |
| Contains more WaterWater | +828% |
| Contains more OtherOther | +39.2% |
| Contains more FatsFats | +130.4% |
| Contains more CarbsCarbs | +64.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.948 g
Monounsaturated fat:
Mono. Fat
0.826 g
Polyunsaturated fat:
Poly. Fat
2.035 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 | -41.9% |
| Contains more Mono. FatMonounsaturated fat | +203.8% |
| Contains more Poly. FatPolyunsaturated fat | +164.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
| Contains more GlucoseGlucose | +76.9% |
| Contains more FructoseFructose | +169.7% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Galactose
~0g
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 | |
|
DV% diff. |
| Selenium | 35.8µg | 6.3µg | 54% |
| Manganese | 2.201mg | 1.019mg | 51% |
| Polyunsaturated fat | 2.035g | 5.388g | 22% |
| Fiber | 8.1g | 3.4g | 19% |
| Starch | 46.56g | 19% | |
| Protein | 14.52g | 6.69g | 16% |
| Copper | 0.307mg | 0.17mg | 15% |
| Iron | 2.72mg | 3.78mg | 13% |
| Vitamin B2 | 0.142mg | 0.317mg | 13% |
| Vitamin K | 1.5µg | 14.3µg | 11% |
| Magnesium | 85mg | 40mg | 11% |
| Carbs | 47.11g | 77.66g | 10% |
| Vitamin B6 | 0.286mg | 0.156mg | 10% |
| Fats | 4.6g | 10.6g | 9% |
| Phosphorus | 247mg | 185mg | 9% |
| Zinc | 1.85mg | 0.96mg | 8% |
| Calories | 288kcal | 430kcal | 7% |
| Vitamin E | 0.4mg | 1.51mg | 7% |
| Folate | 70µg | 91µg | 5% |
| Choline | 28.8mg | 5.9mg | 4% |
| Monounsaturated fat | 0.826g | 2.509g | 4% |
| Saturated fat | 0.948g | 1.633g | 3% |
| Calcium | 111mg | 77mg | 3% |
| Sodium | 414mg | 459mg | 2% |
| Vitamin B1 | 0.243mg | 0.265mg | 2% |
| Potassium | 250mg | 170mg | 2% |
| Fructose | 2.67g | 0.99g | 2% |
| Vitamin B5 | 0.365mg | 0.42mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 39.01g | 74.26g | N/A |
| Sugar | 6.94g | 24.85g | N/A |
| Vitamin B3 | 4.394mg | 4.439mg | 0% |
| Trans fat | 0g | 0.055g | N/A |
| Tryptophan | 0.135mg | 0% | |
| Threonine | 0.294mg | 0% | |
| Isoleucine | 0.351mg | 0% | |
| Leucine | 0.604mg | 0% | |
| Lysine | 0.314mg | 0% | |
| Methionine | 0.15mg | 0% | |
| Phenylalanine | 0.421mg | 0% | |
| Valine | 0.432mg | 0% | |
| Histidine | 0.215mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
26%
32%
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 ($)