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

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Significant differences between oat bread and graham cracker

Oat bread has more selenium and vitamin B1; however, graham cracker is richer in vitamin K, manganese, iron, vitamin E, vitamin B6, and phosphorus.
Oat bread covers your daily selenium needs 43% more than graham cracker.
Graham cracker has 2 times less vitamin B1 than oat bread. Oat bread has 0.504mg of vitamin B1, while graham cracker has 0.265mg.
Oat bread contains less sodium.

Specific food types used in this comparison are Bread, oat bran and Cookies, graham crackers, plain or honey (includes cinnamon).

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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.

Oat bread

Graham cracker

Contains less SodiumSodium	-23.1%
Contains more SeleniumSelenium	+376.2%

Contains more MagnesiumMagnesium	+14.3%
Contains more CalciumCalcium	+18.5%
Contains more PotassiumPotassium	+15.6%
Contains more IronIron	+21.2%
Contains more CopperCopper	+25.9%
Contains more PhosphorusPhosphorus	+31.2%
Contains more ManganeseManganese	+30.8%

~equal in Zinc ~0.96mg

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.

Oat bread

Graham cracker

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+90.2%
Contains more Vitamin B5Vitamin B5	+38.3%
Contains more CholineCholine	+216.9%

Contains more Vitamin EVitamin E	+243.2%
Contains more Vitamin B6Vitamin B6	+113.7%
Contains more Vitamin KVitamin K	+1091.7%
Contains more FolateFolate	+12.3%

~equal in Vitamin C ~0mg

~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			DV% diff.
Selenium	30µg	6.3µg	43%
Polyunsaturated fat	1.694g	5.388g	25%
Vitamin B1	0.504mg	0.265mg	20%
Starch		46.56g	19%
Carbs	39.8g	77.66g	13%
Vitamin K	1.2µg	14.3µg	11%
Calories	236kcal	430kcal	10%
Manganese	0.779mg	1.019mg	10%
Fats	4.4g	10.6g	10%
Iron	3.12mg	3.78mg	8%
Protein	10.4g	6.69g	7%
Vitamin E	0.44mg	1.51mg	7%
Phosphorus	141mg	185mg	6%
Vitamin B6	0.073mg	0.156mg	6%
Sodium	353mg	459mg	5%
Fiber	4.5g	3.4g	4%
Copper	0.135mg	0.17mg	4%
Saturated fat	0.697g	1.633g	4%
Folate	81µg	91µg	3%
Vitamin B5	0.581mg	0.42mg	3%
Choline	18.7mg	5.9mg	2%
Vitamin B3	4.831mg	4.439mg	2%
Monounsaturated fat	1.59g	2.509g	2%
Vitamin B2	0.346mg	0.317mg	2%
Fructose		0.99g	1%
Zinc	0.89mg	0.96mg	1%
Potassium	147mg	170mg	1%
Calcium	65mg	77mg	1%
Magnesium	35mg	40mg	1%
Net carbs	35.3g	74.26g	N/A
Sugar	7.7g	24.85g	N/A
Vitamin A	2µg	0µg	0%
Trans fat		0.055g	N/A
Tryptophan	0.131mg		0%
Threonine	0.299mg		0%
Isoleucine	0.399mg		0%
Leucine	0.733mg		0%
Lysine	0.297mg		0%
Methionine	0.179mg		0%
Phenylalanine	0.518mg		0%
Valine	0.461mg		0%
Histidine	0.225mg		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