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  6. Protein bread vs. Graham cracker

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.

Infographic

Protein bread 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.
Protein bread
Protein bread
9
:
0
Graham cracker
Graham cracker
Contains more Calcium +61%
Contains more Magnesium +62.5%
Contains more Potassium +89.4%
Contains less Sodium -12%
Contains more Zinc +89.6%
Contains more Copper +145.3%
Contains more Manganese +44.5%
Contains more Selenium +422.2%
Equal in Iron - 3.78
Equal in Phosphorus - 185
Protein bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 156% 47% 80% 29% 53% 50% 139% 192% 180%
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains more Calcium +61%
Contains more Magnesium +62.5%
Contains more Potassium +89.4%
Contains less Sodium -12%
Contains more Zinc +89.6%
Contains more Copper +145.3%
Contains more Manganese +44.5%
Contains more Selenium +422.2%
Equal in Iron - 3.78
Equal in Phosphorus - 185

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
Protein bread
4
:
4
Graham cracker
Graham cracker
Contains more Vitamin A +150%
Contains more Vitamin B1 +35.8%
Contains more Vitamin B2 +24.3%
Contains more Folate +27.5%
Contains more Vitamin E +319.4%
Contains more Vitamin B6 +119.7%
Contains more Vitamin K +1000%
Equal in Vitamin B3 - 4.439
Equal in Vitamin B5 - 0.42
Protein bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 8% 0% 0% 90% 91% 81% 26% 17% 87% 0% 4%
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin A +150%
Contains more Vitamin B1 +35.8%
Contains more Vitamin B2 +24.3%
Contains more Folate +27.5%
Contains more Vitamin E +319.4%
Contains more Vitamin B6 +119.7%
Contains more Vitamin K +1000%
Equal in Vitamin B3 - 4.439
Equal in Vitamin B5 - 0.42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Protein bread
Protein bread
3
:
2
Graham cracker
Graham cracker
Contains more Protein +80.9%
Contains more Water +1079.9%
Contains more Other +14.5%
Contains more Fats +381.8%
Contains more Carbs +77.3%
Protein bread
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 g
Other: 1.9 g
Graham cracker
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 Protein +80.9%
Contains more Water +1079.9%
Contains more Other +14.5%
Contains more Fats +381.8%
Contains more Carbs +77.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Protein bread
Protein bread
1
:
2
Graham cracker
Graham cracker
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +1271%
Contains more Polyunsaturated fat +434%
Protein bread
22% 12% 66%
Saturated Fat: 0.332 g
Monounsaturated Fat: 0.183 g
Polyunsaturated fat: 1.009 g
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +1271%
Contains more Polyunsaturated fat +434%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Protein bread Graham cracker Opinion
Net carbs 40.8g 74.26g Graham cracker
Protein 12.1g 6.69g Protein bread
Fats 2.2g 10.6g Graham cracker
Carbs 43.8g 77.66g Graham cracker
Calories 245kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 1.44g 24.85g Protein bread
Fiber 3g 3.4g Graham cracker
Calcium 124mg 77mg Protein bread
Iron 4.15mg 3.78mg Protein bread
Magnesium 65mg 40mg Protein bread
Phosphorus 185mg 185mg
Potassium 322mg 170mg Protein bread
Sodium 404mg 459mg Protein bread
Zinc 1.82mg 0.96mg Protein bread
Copper 0.417mg 0.17mg Protein bread
Manganese 1.472mg 1.019mg Protein bread
Selenium 32.9µg 6.3µg Protein bread
Vitamin A 5IU 2IU Protein bread
Vitamin E 0.36mg 1.51mg Graham cracker
Vitamin B1 0.36mg 0.265mg Protein bread
Vitamin B2 0.394mg 0.317mg Protein bread
Vitamin B3 4.289mg 4.439mg Graham cracker
Vitamin B5 0.42mg 0.42mg
Vitamin B6 0.071mg 0.156mg Graham cracker
Folate 116µg 91µg Protein bread
Vitamin K 1.3µg 14.3µg Graham cracker
Tryptophan 0.148mg Protein bread
Threonine 0.366mg Protein bread
Isoleucine 0.471mg Protein bread
Leucine 0.858mg Protein bread
Lysine 0.372mg Protein bread
Methionine 0.199mg Protein bread
Phenylalanine 0.596mg Protein bread
Valine 0.518mg Protein bread
Histidine 0.271mg Protein bread
Trans Fat 0.055g Protein bread
Saturated Fat 0.332g 1.633g Protein bread
Monounsaturated Fat 0.183g 2.509g Graham cracker
Polyunsaturated fat 1.009g 5.388g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Protein bread Graham cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Protein bread
35%
Graham cracker
Minerals Daily Need Coverage Score
96%
Protein bread
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Protein bread
Protein bread is lower in Sugar (difference - 23.41g)
Which food contains less Sodium?
Protein bread
Protein bread contains less Sodium (difference - 55mg)
Which food is lower in Saturated Fat?
Protein bread
Protein bread is lower in Saturated Fat (difference - 1.301g)
Which food is lower in glycemic index?
Protein bread
Protein bread is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Protein bread
Protein bread is relatively richer in minerals
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 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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.