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 5 times more Selenium than graham cracker. While rye bread contains 30.9µg of Selenium, graham cracker contains only 6.3µg.
- 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.
| 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% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +250% |
| 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.5 g
Fats:
3.3 g
Carbs:
48.3 g
Water:
37.3 g
Other:
2.6 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +27.1% |
| Contains more WaterWater | +1000.3% |
| Contains more OtherOther | +56.6% |
| Contains more FatsFats | +221.2% |
| Contains more CarbsCarbs | +60.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.626 g
Monounsaturated Fat:
Mono. Fat
1.311 g
Polyunsaturated fat:
Poly. Fat
0.799 g
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 | -61.7% |
| Contains more Mono. FatMonounsaturated Fat | +91.4% |
| Contains more Poly. FatPolyunsaturated fat | +574.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 259kcal | 430kcal |
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| Protein | 8.5g | 6.69g |
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| Fats | 3.3g | 10.6g |
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| Vitamin C | 0.4mg | 0mg |
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| Net carbs | 42.5g | 74.26g |
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| Carbs | 48.3g | 77.66g |
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| Magnesium | 40mg | 40mg | |
| Calcium | 73mg | 77mg |
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| Potassium | 166mg | 170mg |
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| Iron | 2.83mg | 3.78mg |
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| Sugar | 3.85g | 24.85g |
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| Fiber | 5.8g | 3.4g |
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| Copper | 0.186mg | 0.17mg |
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| Zinc | 1.14mg | 0.96mg |
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| Starch | 46.56g |
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| Phosphorus | 125mg | 185mg |
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| Sodium | 603mg | 459mg |
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| Vitamin A | 7IU | 2IU |
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| Vitamin E | 0.33mg | 1.51mg |
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| Manganese | 0.824mg | 1.019mg |
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| Selenium | 30.9µg | 6.3µg |
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| Vitamin B1 | 0.434mg | 0.265mg |
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| Vitamin B2 | 0.335mg | 0.317mg |
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| Vitamin B3 | 3.805mg | 4.439mg |
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| Vitamin B5 | 0.44mg | 0.42mg |
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| Vitamin B6 | 0.075mg | 0.156mg |
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| Vitamin K | 1.2µg | 14.3µg |
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| Folate | 110µg | 91µg |
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| Trans Fat | 0.055g |
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| Choline | 14.6mg | 5.9mg |
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| Saturated Fat | 0.626g | 1.633g |
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| Monounsaturated Fat | 1.311g | 2.509g |
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| Polyunsaturated fat | 0.799g | 5.388g |
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| Tryptophan | 0.096mg |
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| Threonine | 0.255mg |
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| Isoleucine | 0.319mg |
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| Leucine | 0.579mg |
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| Lysine | 0.233mg |
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| Methionine | 0.139mg |
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| Phenylalanine | 0.411mg |
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| Valine | 0.379mg |
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| Histidine | 0.182mg |
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| Fructose | 0.99g |
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| Omega-3 - ALA | 0.599g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
32%
Minerals Daily Need Coverage Score
67%
60%
Comparison summary
Which food is lower in Sugar?
Rye bread is lower in Sugar (difference - 21g)
Which food is lower in Saturated Fat?
Rye bread is lower in Saturated Fat (difference - 1.007g)
Which food is lower in glycemic index?
Rye bread is lower in glycemic index (difference - 14)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 144mg)
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.