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

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Summary of differences between rye bread and graham cracker

Rye bread has more selenium, vitamin B1, and fiber, while graham cracker has more iron, vitamin K, phosphorus, manganese, vitamin E, and vitamin B6.
Rye bread covers your daily need for selenium, 45% more than graham cracker.
Rye bread contains 2 times more fiber than graham cracker. While rye bread contains 5.8g of fiber, graham cracker contains only 3.4g.
The amount of sodium in graham cracker is lower.
Rye bread has a lower glycemic index. The glycemic index of rye bread is 60, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Bread, rye 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.

Rye bread

Graham cracker

Contains more ZincZinc	+18.8%
Contains more SeleniumSelenium	+390.5%

Contains more IronIron	+33.6%
Contains more PhosphorusPhosphorus	+48%
Contains less SodiumSodium	-23.9%
Contains more ManganeseManganese	+23.7%

~equal in Magnesium ~40mg

~equal in Calcium ~77mg

~equal in Potassium ~170mg

~equal in Copper ~0.17mg

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.

Rye bread

Graham cracker

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+63.8%
Contains more FolateFolate	+20.9%
Contains more CholineCholine	+147.5%

Contains more Vitamin EVitamin E	+357.6%
Contains more Vitamin B3Vitamin B3	+16.7%
Contains more Vitamin B6Vitamin B6	+108%
Contains more Vitamin KVitamin K	+1091.7%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.317mg

~equal in Vitamin B5 ~0.42mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	30.9µg	6.3µg	45%
Polyunsaturated fat	0.799g	5.388g	31%
Starch		46.56g	19%
Vitamin B1	0.434mg	0.265mg	14%
Iron	2.83mg	3.78mg	12%
Fats	3.3g	10.6g	11%
Vitamin K	1.2µg	14.3µg	11%
Fiber	5.8g	3.4g	10%
Carbs	48.3g	77.66g	10%
Calories	259kcal	430kcal	9%
Phosphorus	125mg	185mg	9%
Vitamin E	0.33mg	1.51mg	8%
Manganese	0.824mg	1.019mg	8%
Vitamin B6	0.075mg	0.156mg	6%
Sodium	603mg	459mg	6%
Saturated fat	0.626g	1.633g	5%
Folate	110µg	91µg	5%
Vitamin B3	3.805mg	4.439mg	4%
Protein	8.5g	6.69g	4%
Monounsaturated fat	1.311g	2.509g	3%
Zinc	1.14mg	0.96mg	2%
Choline	14.6mg	5.9mg	2%
Copper	0.186mg	0.17mg	2%
Fructose		0.99g	1%
Vitamin B2	0.335mg	0.317mg	1%
Vitamin C	0.4mg	0mg	0%
Net carbs	42.5g	74.26g	N/A
Magnesium	40mg	40mg	0%
Calcium	73mg	77mg	0%
Potassium	166mg	170mg	0%
Sugar	3.85g	24.85g	N/A
Vitamin B5	0.44mg	0.42mg	0%
Trans fat		0.055g	N/A
Tryptophan	0.096mg		0%
Threonine	0.255mg		0%
Isoleucine	0.319mg		0%
Leucine	0.579mg		0%
Lysine	0.233mg		0%
Methionine	0.139mg		0%
Phenylalanine	0.411mg		0%
Valine	0.379mg		0%
Histidine	0.182mg		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