Multigrain bread vs. Graham cracker — In-Depth Nutrition Comparison
Compare
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.
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.
| 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% |
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 |
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
