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

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What are the main differences between protein bread and graham cracker?

Protein bread is richer in selenium, copper, manganese, vitamin B1, zinc, and folate, yet graham cracker is richer in vitamin K, vitamin E, and vitamin B6.
Protein bread's daily need coverage for selenium is 48% higher.
Protein bread has 2 times more copper than graham cracker. Protein bread has 0.417mg of copper, while graham cracker has 0.17mg.
Protein bread contains less saturated fat.

We used Bread, protein (includes gluten) and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

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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.

Protein bread

Graham cracker

Contains more MagnesiumMagnesium	+62.5%
Contains more CalciumCalcium	+61%
Contains more PotassiumPotassium	+89.4%
Contains more CopperCopper	+145.3%
Contains more ZincZinc	+89.6%
Contains less SodiumSodium	-12%
Contains more ManganeseManganese	+44.5%
Contains more SeleniumSelenium	+422.2%

~equal in Iron ~3.78mg

~equal in Phosphorus ~185mg

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.

Protein bread

Graham cracker

Contains more Vitamin B1Vitamin B1	+35.8%
Contains more Vitamin B2Vitamin B2	+24.3%
Contains more FolateFolate	+27.5%
Contains more CholineCholine	+216.9%

Contains more Vitamin EVitamin E	+319.4%
Contains more Vitamin B6Vitamin B6	+119.7%
Contains more Vitamin KVitamin K	+1000%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~4.439mg

~equal in Vitamin B5 ~0.42mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	32.9µg	6.3µg	48%
Polyunsaturated fat	1.009g	5.388g	29%
Copper	0.417mg	0.17mg	27%
Manganese	1.472mg	1.019mg	20%
Starch		46.56g	19%
Fats	2.2g	10.6g	13%
Protein	12.1g	6.69g	11%
Carbs	43.8g	77.66g	11%
Vitamin K	1.3µg	14.3µg	11%
Calories	245kcal	430kcal	9%
Vitamin B1	0.36mg	0.265mg	8%
Zinc	1.82mg	0.96mg	8%
Vitamin E	0.36mg	1.51mg	8%
Vitamin B6	0.071mg	0.156mg	7%
Vitamin B2	0.394mg	0.317mg	6%
Folate	116µg	91µg	6%
Saturated fat	0.332g	1.633g	6%
Monounsaturated fat	0.183g	2.509g	6%
Magnesium	65mg	40mg	6%
Calcium	124mg	77mg	5%
Iron	4.15mg	3.78mg	5%
Potassium	322mg	170mg	4%
Fiber	3g	3.4g	2%
Choline	18.7mg	5.9mg	2%
Sodium	404mg	459mg	2%
Vitamin B3	4.289mg	4.439mg	1%
Fructose		0.99g	1%
Net carbs	40.8g	74.26g	N/A
Sugar	1.44g	24.85g	N/A
Phosphorus	185mg	185mg	0%
Vitamin B5	0.42mg	0.42mg	0%
Trans fat		0.055g	N/A
Tryptophan	0.148mg		0%
Threonine	0.366mg		0%
Isoleucine	0.471mg		0%
Leucine	0.858mg		0%
Lysine	0.372mg		0%
Methionine	0.199mg		0%
Phenylalanine	0.596mg		0%
Valine	0.518mg		0%
Histidine	0.271mg		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