Rye vs. Graham cracker — In-Depth Nutrition Comparison
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A recap on differences between rye and graham cracker
- Rye has more manganese, fiber, copper, phosphorus, vitamin B5, magnesium, zinc, and selenium; however, graham cracker is higher in iron.
- Rye covers your daily manganese needs 68% more than graham cracker.
- Graham cracker contains 4 times less fiber than rye. Rye contains 15.1g of fiber, while graham cracker contains 3.4g.
- Rye has less sodium.
- The glycemic index of graham cracker is higher.
Food varieties used in this article are Rye grain and Cookies, graham crackers, plain or honey (includes cinnamon).
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.
| Contains more MagnesiumMagnesium | +175% |
| Contains more PotassiumPotassium | +200% |
| Contains more CopperCopper | +115.9% |
| Contains more ZincZinc | +176% |
| Contains more PhosphorusPhosphorus | +79.5% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +152.9% |
| Contains more SeleniumSelenium | +120.6% |
| Contains more CalciumCalcium | +220.8% |
| Contains more IronIron | +43.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +19.2% |
| Contains more Vitamin B5Vitamin B5 | +246.7% |
| Contains more Vitamin B6Vitamin B6 | +88.5% |
| Contains more CholineCholine | +415.3% |
| Contains more Vitamin EVitamin E | +77.6% |
| Contains more Vitamin B2Vitamin B2 | +26.3% |
| Contains more Vitamin KVitamin K | +142.4% |
| Contains more FolateFolate | +139.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 1.019mg | 68% |
| Fiber | 15.1g | 3.4g | 47% |
| Polyunsaturated fat | 0.767g | 5.388g | 31% |
| Copper | 0.367mg | 0.17mg | 22% |
| Phosphorus | 332mg | 185mg | 21% |
| Vitamin B5 | 1.456mg | 0.42mg | 21% |
| Sodium | 2mg | 459mg | 20% |
| Starch | 46.56g | 19% | |
| Magnesium | 110mg | 40mg | 17% |
| Zinc | 2.65mg | 0.96mg | 15% |
| Iron | 2.63mg | 3.78mg | 14% |
| Fats | 1.63g | 10.6g | 14% |
| Selenium | 13.9µg | 6.3µg | 14% |
| Folate | 38µg | 91µg | 13% |
| Vitamin B6 | 0.294mg | 0.156mg | 11% |
| Potassium | 510mg | 170mg | 10% |
| Saturated fat | 0.197g | 1.633g | 7% |
| Protein | 10.34g | 6.69g | 7% |
| Vitamin K | 5.9µg | 14.3µg | 7% |
| Monounsaturated fat | 0.208g | 2.509g | 6% |
| Calories | 338kcal | 430kcal | 5% |
| Calcium | 24mg | 77mg | 5% |
| Vitamin B2 | 0.251mg | 0.317mg | 5% |
| Vitamin B1 | 0.316mg | 0.265mg | 4% |
| Vitamin E | 0.85mg | 1.51mg | 4% |
| Choline | 30.4mg | 5.9mg | 4% |
| Fructose | 0.11g | 0.99g | 1% |
| Carbs | 75.86g | 77.66g | 1% |
| Vitamin B3 | 4.27mg | 4.439mg | 1% |
| Net carbs | 60.76g | 74.26g | N/A |
| Sugar | 0.98g | 24.85g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0g | 0.055g | N/A |
| Tryptophan | 0.108mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.208mg | 0% | |
| Leucine | 0.563mg | 0% | |
| Lysine | 0.286mg | 0% | |
| Methionine | 0.153mg | 0% | |
| Phenylalanine | 0.435mg | 0% | |
| Valine | 0.317mg | 0% | |
| Histidine | 0.189mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +54.6% |
| Contains more WaterWater | +212.7% |
| Contains more FatsFats | +550.3% |
~equal in
Carbs
~77.66g
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 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 | -87.9% |
| Contains more Mono. FatMonounsaturated fat | +1106.3% |
| Contains more Poly. FatPolyunsaturated fat | +602.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.71 g
Glucose:
0.16 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +3114.1% |
| Contains more GlucoseGlucose | +550% |
| Contains more FructoseFructose | +800% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
