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  6. Bran raw vs. Graham cracker

Bran raw vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between bran raw and graham cracker?

  • Bran raw is richer in manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, copper, vitamin B5, and iron, yet graham cracker is richer in vitamin B3.
  • Bran raw's daily need coverage for manganese is 200% higher.
  • Bran raw has 7 times more selenium than graham cracker. Bran raw has 45.2µg of selenium, while graham cracker has 6.3µg.
  • Bran raw has a lower glycemic index than graham cracker.

We used Oat bran, raw and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 MagnesiumMagnesium +487.5%
Contains more PotassiumPotassium +232.9%
Contains more IronIron +43.1%
Contains more CopperCopper +137.1%
Contains more ZincZinc +224%
Contains more PhosphorusPhosphorus +296.8%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +452.5%
Contains more SeleniumSelenium +617.5%
Contains more CalciumCalcium +32.8%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 +341.5%
Contains more Vitamin B5Vitamin B5 +255.7%
Contains more CholineCholine +445.8%
Contains more Vitamin EVitamin E +49.5%
Contains more Vitamin B2Vitamin B2 +44.1%
Contains more Vitamin B3Vitamin B3 +375.3%
Contains more Vitamin KVitamin K +346.9%
Contains more FolateFolate +75%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.156mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Graham cracker DV% diff.
Manganese 5.63mg 1.019mg 200%
Phosphorus 734mg 185mg 78%
Vitamin B1 1.17mg 0.265mg 75%
Selenium 45.2µg 6.3µg 71%
Fiber 15.4g 3.4g 48%
Magnesium 235mg 40mg 46%
Copper 0.403mg 0.17mg 26%
Vitamin B3 0.934mg 4.439mg 22%
Protein 17.3g 6.69g 21%
Vitamin B5 1.494mg 0.42mg 21%
Iron 5.41mg 3.78mg 20%
Zinc 3.11mg 0.96mg 20%
Sodium 4mg 459mg 20%
Starch 46.56g 19%
Polyunsaturated fat 2.766g 5.388g 17%
Potassium 566mg 170mg 12%
Folate 52µg 91µg 10%
Vitamin K 3.2µg 14.3µg 9%
Calories 246kcal 430kcal 9%
Vitamin B2 0.22mg 0.317mg 7%
Choline 32.2mg 5.9mg 5%
Fats 7.03g 10.6g 5%
Carbs 66.22g 77.66g 4%
Vitamin E 1.01mg 1.51mg 3%
Calcium 58mg 77mg 2%
Fructose 0.99g 1%
Vitamin B6 0.165mg 0.156mg 1%
Saturated fat 1.328g 1.633g 1%
Net carbs 50.82g 74.26g N/A
Sugar 1.45g 24.85g N/A
Trans fat 0.055g N/A
Monounsaturated fat 2.376g 2.509g 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +158.6%
Contains more WaterWater +93.2%
Contains more OtherOther +74.7%
Contains more FatsFats +50.8%
Contains more CarbsCarbs +17.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 -18.7%
Contains more Poly. FatPolyunsaturated fat +94.8%
~equal in Monounsaturated fat ~2.509g

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.