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

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The main differences between potato bread and graham cracker

  • Potato bread has more phosphorus, potassium, fiber, calcium, and folate; however, graham cracker has more manganese, vitamin B3, iron, vitamin B2, and copper.
  • Daily need coverage for manganese for graham cracker is 33% higher.
  • Graham cracker has 4 times less potassium than potato bread. Potato bread has 718mg of potassium, while graham cracker has 170mg.
  • Graham cracker has a higher glycemic index than potato bread.

Food types used in this article are Bread, potato and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Potato bread vs Graham cracker infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 CalciumCalcium +144.2%
Contains more PotassiumPotassium +322.4%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +99.5%
Contains less SodiumSodium -18.3%
Contains more SeleniumSelenium +50.8%
Contains more MagnesiumMagnesium +42.9%
Contains more IronIron +68%
Contains more CopperCopper +80.9%
Contains more ManganeseManganese +302.8%

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +94.5%
Contains more Vitamin B6Vitamin B6 +48.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +38.5%
Contains more CholineCholine +211.9%
Contains more Vitamin EVitamin E +221.3%
Contains more Vitamin B1Vitamin B1 +41%
Contains more Vitamin B2Vitamin B2 +199.1%
Contains more Vitamin B3Vitamin B3 +255.1%
Contains more Vitamin KVitamin K +110.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +86.8%
Contains more WaterWater +889.7%
Contains more OtherOther +125.9%
Contains more FatsFats +238.7%
Contains more CarbsCarbs +65%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato bread Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato bread Graham cracker DV% diff.
Polyunsaturated fat 0g 5.388g 36%
Manganese 0.253mg 1.019mg 33%
Phosphorus 369mg 185mg 26%
Vitamin B3 1.25mg 4.439mg 20%
Iron 2.25mg 3.78mg 19%
Starch 46.56g 19%
Potassium 718mg 170mg 16%
Vitamin B2 0.106mg 0.317mg 16%
Protein 12.5g 6.69g 12%
Fiber 6.3g 3.4g 12%
Fats 3.13g 10.6g 11%
Calcium 188mg 77mg 11%
Carbs 47.07g 77.66g 10%
Folate 126µg 91µg 9%
Vitamin B5 0.817mg 0.42mg 8%
Calories 266kcal 430kcal 8%
Copper 0.094mg 0.17mg 8%
Saturated fat 0g 1.633g 7%
Vitamin E 0.47mg 1.51mg 7%
Vitamin B6 0.232mg 0.156mg 6%
Monounsaturated fat 0g 2.509g 6%
Vitamin K 6.8µg 14.3µg 6%
Selenium 9.5µg 6.3µg 6%
Vitamin B1 0.188mg 0.265mg 6%
Vitamin B12 0.15µg 0µg 6%
Sodium 375mg 459mg 4%
Zinc 1.44mg 0.96mg 4%
Magnesium 28mg 40mg 3%
Vitamin A 24µg 0µg 3%
Choline 18.4mg 5.9mg 2%
Fructose 0.99g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 74.26g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 24.85g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.081mg 0%
Threonine 0.224mg 0%
Isoleucine 0.268mg 0%
Leucine 0.44mg 0%
Lysine 0.311mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.285mg 0%
Valine 0.305mg 0%
Histidine 0.143mg 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?

ok
ok
is better in case of low diet
Potato bread Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Potato bread
32%
Graham cracker
Minerals Daily Need Coverage Score
59%
Potato bread
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Potato bread
Potato bread is lower in Sugar (difference - 15.47g)
Which food contains less Sodium?
Potato bread
Potato bread contains less Sodium (difference - 84mg)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 1.633g)
Which food is lower in glycemic index?
Potato bread
Potato bread is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.